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Spelt with Broccoli and Tomatoes

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Spelt with Broccoli and Tomatoes
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
459
calories
Calories
0
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Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie459 kcal(22 %)
Protein38.02 g(39 %)
Fat8.51 g(7 %)
Carbohydrates80.8 g(54 %)
Sugar added0 g(0 %)
Roughage28.82 g(96 %)
Vitamin A3,351.23 mg(418,904 %)
Vitamin D0 μg(0 %)
Vitamin E0.33 mg(3 %)
Vitamin B₁0.74 mg(74 %)
Vitamin B₂1.32 mg(120 %)
Niacin12.76 mg(106 %)
Vitamin B₆1.8 mg(129 %)
Folate790.22 μg(263 %)
Pantothenic acid5.94 mg(99 %)
Biotin2.46 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C1,033.63 mg(1,088 %)
Potassium3,720.75 mg(93 %)
Calcium534.15 mg(53 %)
Magnesium281.76 mg(94 %)
Iron11.1 mg(74 %)
Zinc4.5 mg(56 %)
Saturated fatty acids1.08 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
125 grams
500 milliliters
400
2
1 tablespoon
freshly ground Pepper

Preparation steps

1.

Soak the spelt 1 hour in a bowl of cold water.

2.

Drain the spelt. Ina  saucepan, bring the broth to a boil, reduce to a simmer, cover and cook over low heat until tender, about 50 minutes. Rinse the broccoli, add to the spelt and cook 5 minutes. Blanch the tomatoes in a pot of boiling water for 10 seconds. Drain, peel, and quarter and remove the seeds.

3.

Heat the oil in a large nonstick skillet. Add the spelt and broccoli and saute until heated through. Add the tomatoes, heat briefly and season with salt and pepper.