Low-Cal Vegan

Spelt Salad with Spinach and Mushrooms

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(1 vote)
Spelt Salad with Spinach and Mushrooms
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Health Score:
100 / 100
30 min.
ready in 45 min.
Ready in

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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)
Calorie247 cal.(12 %)
Protein10 g(10 %)
Fat11 g(9 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage8.2 g(27 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.1 μg(11 %)
Vitamin E2.8 mg(23 %)
Vitamin K25.9 μg(43 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.3 mg(21 %)
Folate77 μg(26 %)
Pantothenic acid3.2 mg(53 %)
Biotin20.6 μg(46 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C28 mg(29 %)
Potassium784 mg(20 %)
Calcium39 mg(4 %)
Magnesium78 mg(26 %)
Iron8.6 mg(57 %)
Iodine6 μg(3 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.2 g
Uric acid78 mg
Cholesterol0 mg
Complete sugar3 g


4 shallots
2 garlic cloves
4 Tbsps Canola oil
5 ozs Spelt (such as rice)
16 ozs Vegetable broth
12 ozs Cherry tomatoes
5 ozs Baby spinach
14 ozs Chanterelle
freshly ground peppers
4 Tbsps apple cider vinegar
2 Tbsps lemon juice
Nutmeg (freshly grated)

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.