Low-Cal Vegan

Spelt Salad with Spinach and Mushrooms

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Spelt Salad with Spinach and Mushrooms
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30 min.
ready in 45 min.
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Nutritional values

Because of their high proportion of husk, spelt grains contain quite a lot of fiber, which promotes the health of the intestines and long-lasting satiation. Spinach ensures healthy eyes and beautiful skin because of the vitamin A. In addition, vitamin C, vitamin E, and the plant pigment beta-carotene offer plenty of cell protection.

This vegan salad can be varied according to your preferences. Instead of chanterelles, for example, well-seasoned mushrooms taste great and the spinach can be supplemented with fresh rocket.

1 serving contains
(Percentage of daily recommendation)
Calorie321 kcal(15 %)
Protein9.72 g(10 %)
Fat15.54 g(13 %)
Carbohydrates43.96 g(29 %)
Sugar added0 g(0 %)
Roughage12.61 g(42 %)
Vitamin A315.59 mg(39,449 %)
Vitamin D5.3 μg(27 %)
Vitamin E2.92 mg(24 %)
Vitamin B₁0.06 mg(6 %)
Vitamin B₂0.24 mg(22 %)
Niacin4.79 mg(40 %)
Vitamin B₆0.17 mg(12 %)
Folate89.16 μg(30 %)
Pantothenic acid1.19 mg(20 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26.51 mg(28 %)
Potassium1,086.27 mg(27 %)
Calcium65.46 mg(7 %)
Magnesium51.57 mg(17 %)
Iron6.22 mg(41 %)
Zinc0.92 mg(12 %)
Saturated fatty acids1.06 g
Cholesterol0 mg


4 shallots
2 garlic
4 tablespoons Canola oil
5 ounces Spelt (such as rice)
16 ounces Vegetable broth
12 ounces Cherry tomatoes
5 ounces Baby spinach
14 ounces Chanterelle
freshly ground peppers
4 tablespoons apple cider vinegar
2 tablespoons lemon juice
Nutmeg (freshly grated)
How healthy are the main ingredients?
Chanterelleapple cider vinegarshallotgarlicsaltNutmeg

Preparation steps


Peel the shallots and the garlic, finely chop both. Put 2 tablespoons oil in a hot pan and sauté shallots with garlic until soft. Pour in the spelt to sauté briefly, then add the broth, cover and simmer quietly for about 10 minutes.


Meanwhile, rinse and halve the tomatoes. Rinse the spinach thoroughly and spin dry. Wipe the mushrooms and cut smaller depending on the size, cook in oil in a pan for 4-5 minutes while turning. Season with salt and pepper. Then pour in the vinegar and lemon juice. Add the tomatoes, spinach and spelt, mix everything together and season with salt, pepper and nutmeg.