Quick Clean Eating Recipe

Spelt Spinach Bowl with Peanut Dressing

5
Average: 5 (7 votes)
(7 votes)
Spelt Spinach Bowl with Peanut Dressing

Spelt Spinach Bowl with Peanut Dressing - Healthy soul food for the autumn. Photo: Iris Lange-Fricke

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
425
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie425 kcal(20 %)
Protein22 g(22 %)
Fat19 g(16 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage11.8 g(39 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin K230.5 μg(384 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.7 mg(106 %)
Vitamin B₆0.7 mg(50 %)
Folate214 μg(71 %)
Pantothenic acid2.1 mg(35 %)
Biotin24.3 μg(54 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C51 mg(54 %)
Potassium968 mg(24 %)
Calcium152 mg(15 %)
Magnesium173 mg(58 %)
Iron5.3 mg(35 %)
Iodine13 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids3.4 g
Uric acid159 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
salt
7 ounces Spelt
4 ounces Shelled peanut
1 Lime
14 ounces Green beans
1 tablespoon olive oil
peppers
7 ounces Baby spinach
4 ounces red Grape
How healthy are the main ingredients?
saltLimeGreen beansolive oilGrape

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Arrange drained spelt, beans, spinach and grapes in 4 bowls and sprinkle with the dressing.