Vegan Delicacy

Spelt Semolina Porridge with Elderberry Sauce and Roasted Hazelnuts

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Average: 5 (3 votes)
(3 votes)
Spelt Semolina Porridge with Elderberry Sauce and Roasted Hazelnuts

Spelt semolina porridge with elderberry sauce and roasted hazelnuts - Wonderfully creamy and fruity-sweet, this is how to start the day! Photo: Beeke Hedder

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Health Score:
7,6 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
391
calories
Calories

Healthy, because

Even smarter

Nutritional values

Elderberries contain large amounts of provitamin A, several B vitamins, vitamin C and essential oils. This combination has a fever-reducing and sudorific effect, which is why elderberry juice is a proven remedy for colds.

You can also vary this dessert with juice of other fruits and different nuts. In order to protect the environment, shop as seasonally as possible and support local retailers. On the packaging of products you will find information about the producer and the origin, especially in the case of organically produced organic food. Just like sugar beet, spelt grows on local fields, so its semolina, just like the beet syrup, can be bought regionally. When buying hazelnuts, look for the green organic logo or at least the red UTZ seal. The organisations pay attention to sustainable cultivation and prohibit the use of pesticides.

1 serving contains
(Percentage of daily recommendation)
Calorie391 kcal(19 %)
Protein16 g(16 %)
Fat19 g(16 %)
Carbohydrates37 g(25 %)
Sugar added4 g(16 %)
Roughage6.6 g(22 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E12.2 mg(102 %)
Vitamin K8.8 μg(15 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.4 mg(29 %)
Folate114 μg(38 %)
Pantothenic acid0.5 mg(8 %)
Biotin21.4 μg(48 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium975 mg(24 %)
Calcium107 mg(11 %)
Magnesium153 mg(51 %)
Iron7 mg(47 %)
Iodine7 μg(4 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.8 g
Uric acid64 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
10 ounces Elderberry juice
1 tablespoon cornstarch
26 ounces Oat Milk
1 pinch salt
4 ounces Whole Grain Spelt Flour
3 ounces Hazelnuts
2 tablespoons Molasses
How healthy are the main ingredients?
Oat Milksalt
Preparation

Kitchen utensils

2 Pots, 1 Skillet, 1 Whisk, 1 Cutting board, 1 Knife

Preparation steps

1.

Bring the elderberry juice to the boil in a saucepan, except for 2 tablespoons. Stir the rest of the juice with cornflour until smooth, add to the pot and mix. Simmer for 5 minutes at low to medium heat and put aside.

2.

In the meantime, put the oat drink with 1 pinch of salt in a separate pot and heat it up. Stir in spelt semolina with a whisk and bring to the boil. Reduce heat and simmer for about 5 minutes at low heat while stirring until it thickens.

3.

Roast hazelnut kernels in a pan without oil at medium heat for 3-4 minutes. Remove, let cool and chop coarsely.

4.

Stir the syrup into the semolina porridge and divide into four bowls. Drizzle elderberry sauce over it and serve sprinkled with hazelnuts.