Steamed Spelt Dumplings
Sweetbills, who are looking for a particularly healthy alternative to pancakes and semolina porridge, are in the right place. The recipe conceals various B vitamins that work particularly well together. On top of that there is a considerable portion of vitamin C and zinc for the immune system.
Tip for saving calories: use low-fat yoghurt (1.5 percent) or skimmed milk yoghurt.
(Percentage of daily recommendation)
|Calorie||550 kcal||(26 %)|
|Protein||11 g||(11 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||96 g||(64 %)|
|Sugar added||10 g||(40 %)|
|Roughage||13.5 g||(45 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||1.7 mg||(14 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||4.1 mg||(34 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||119 μg||(40 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||10.6 μg||(24 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||31 mg||(33 %)|
|Potassium||702 mg||(18 %)|
|Calcium||174 mg||(17 %)|
|Magnesium||94 mg||(31 %)|
|Iron||3.6 mg||(24 %)|
|Iodine||8 μg||(4 %)|
|Zinc||3.9 mg||(49 %)|
|Saturated fatty acids||6.2 g|
|Uric acid||161 mg|
Heat 125 ml (approximately 1/2 cup) water in a small pot. Crumble the yeast into the water and stir until dissolved.
Place spelt flour, 1 tablespoon sugar, 1 pinch of salt and 30 grams (approximately 2 tablespoons) butter in a bowl. Add yeast mixture and beat with dough hook of a hand mixer until smooth. Cover and let rise in a warm place until about doubled in bulk, 30-40 minutes.
Rinse lemon with hot water and wipe dry. Remove a wide strip of the zest with a peeler. Squeeze juice from lemon.
Peel, quarter and core pears. Cut into wedges.
In a pot, boil 100 ml (approximately 1/2 cup) water with lemon zest, 1 tablespoon lemon juice and the cinnamon stick. Add pears and dried cranberries, cover and simmer over low heat for about 10 minutes.
Meanwhile, lightly flour the work surface, turn out dough and knead with your hands. Shape into a log.
Cut the log of dough into 8 equal slices, form into balls, cover with a kitchen towel and let rise for 5 minutes.
Meanwhile, season the pear compote with remaining sugar and lemon juice, as desired. Pour into a bowl and let cool slightly.
Fill a wide pot (about 28 cm or approximately 11 inches in diameter) with about 2 cm (approximately 3/4 inch) water and bring to a boil. Grease a steamer basket with the remaining butter, then place dumplings in basket and set in the pot. cover and steam until dumplings are cooked through, about 15 minutes.
Mix yogurt in a small bowl with vanilla sugar and poppy seeds. Remove lemon zest strip and cinnamon stick from the compote. Serve the dumplings with compote and yogurt sauce.