Wheat Vegetable Bowl with Halloumi
Wheat Vegetable Bowl with Halloumi - Refined mix with fresh herbal note and fruit
Healthy, because
Even smarter
Nutritional values
Wheat grains are ideal for full-flavored light cuisine: they are gently pre-cooked with steam and are still packed with vitaminB1 afterward, which is needed for well-functioning nerves. Great combo of chickpeas and strawberries: The legumes are top suppliers of iron. Thanks to the abundant vitamin C from the fruits, the trace element is particularly well absorbed by the body.
Instead of wheat grains, many other grains are also suitable for this balanced dish: How about brown rice, spelt, quinoa or millet for a change?
(Percentage of daily recommendation)
| Calorie | 632 cal. | (30 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 87 μg | (145 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 948 mg | (95 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 6 mg | (75 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 garlic clove
- 22 ozs Vegetable broth
- 9 ozs pre-cooked Wheat grain
- 7 ozs chickpeas (drained weight; canned)
- 1 ½ ozs Shelled pistachio (3 TBSP.)
- 1 red onion
- 9 ozs Strawberries
- 1 oz Spinach
- ¾ oz Thai basil or mint (1 handful)
- 2 Tbsps white balsamic vinegar
- 3 Tbsps Orange juice
- 4 Tbsps grapeseed oil
- salt
- peppers
- 9 ozs Halloumi cheese (from the refrigerated section)
Kitchen utensils
Preparation steps
Peel and chop garlic and bring to a boil with broth. Add wheat grains and cook in the broth for 10-15 minutes over medium heat.
Meanwhile, rinse chickpeas and drain. Coarsely chop pistachios. Peel and finely dice onion. Clean strawberries, wash and cut into thin slices. Wash spinach and basil and pluck leaves.
At the end of the cooking time, mix the spinach and basil into the wheat and let it collapse in the pot. Then drain everything in a colander and drain well.
Mix vinegar with orange juice, grape seed oil, salt and pepper and add to the wheat. Mix all prepared ingredients with the wheat mix and season with salt and pepper.
Slice the halloumi, pat dry and sear in a hot grill pan for 2-3 minutes on each side, giving it a striped pattern. Serve the halloumi with the salad.
