Spelt Spinach Bowl with Peanut Dressing
Spelt Spinach Bowl with Peanut Dressing - Healthy soul food for the autumn. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Spinach packs this bowl with vitamins and minerals including iron, while peanuts contain vitamin E, which helps neutralize free radicals and can help reduce the risk of diseases such as heart attack or cancer.
Instead of spelt, feel free to use use brown rice, quinoa or millet.
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 230.5 μg | (384 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 214 μg | (71 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 24.3 μg | (54 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 968 mg | (24 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- salt
- 7 ozs Spelt
- 4 ozs Shelled peanut
- 1 Lime
- 14 ozs Green beans
- 1 Tbsp olive oil
- peppers
- 7 ozs Baby spinach
- 4 ozs red Grape
Preparation steps
Bring 13 ounces salted water to the boil. Add spelt and simmer covered at medium heat for 25-30 minutes. In the meantime, soak peanut kernels in 6 ounces water for 15 minutes. Cut lime in half and squeeze.
Besides, clean and wash the beans and cook them in boiling water at medium heat for 7-8 minutes until al dente. Then drain, quench and drain. Heat the oil in a pan. Fry the beans for 3 minutes at medium heat and then season with salt and pepper.
Clean and wash baby spinach and grapes. Cut the grapes in half and remove the seeds if necessary. For the dressing puree peanuts with the soaking water and season to taste with salt, pepper and 2 tbsp. lime juice.
Arrange drained spelt, beans, spinach and grapes in 4 bowls and sprinkle with the dressing.
