Spelt with Broccoli and Tomatoes

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Spelt with Broccoli and Tomatoes
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
14134
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie14,134 cal.(673 %)
Protein1,894 g(1,933 %)
Fat104 g(90 %)
Carbohydrates1,352 g(901 %)
Sugar added0 g(0 %)
Roughage1,503.6 g(5,012 %)
Vitamin A71 mg(8,875 %)
Vitamin D0 μg(0 %)
Vitamin E304.2 mg(2,535 %)
Vitamin K89,503.8 μg(149,173 %)
Vitamin B₁51.1 mg(5,110 %)
Vitamin B₂89 mg(8,091 %)
Niacin809.9 mg(6,749 %)
Vitamin B₆140.1 mg(10,007 %)
Folate19,529 μg(6,510 %)
Pantothenic acid645.5 mg(10,758 %)
Biotin503.5 μg(1,119 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C47,008 mg(49,482 %)
Potassium128,239 mg(3,206 %)
Calcium29,018 mg(2,902 %)
Magnesium9,046 mg(3,015 %)
Iron413 mg(2,753 %)
Iodine7,501 μg(3,751 %)
Zinc233.1 mg(2,914 %)
Saturated fatty acids19 g
Uric acid40,546 mg
Cholesterol0 mg
Complete sugar1,332 g

Ingredients

for
4
Ingredients
125 grams Spelt berries
500 milliliters Broth
400 Broccoli
2 Tomatoes
1 Tbsp olive oil
salt
freshly ground peppers
How healthy are the main ingredients?
olive oilBroccoliTomatosalt

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.

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