Vegetarian Delicacy

Whole-Grain Spaetzle

with Sage Butter
4.333335
Average: 4.3 (6 votes)
(6 votes)
Whole-Grain Spaetzle

Whole-Grain Spaetzle - Delicious indulgence, either as a side dish or main meal

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Health Score:
8,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
364
calories
Calories

Healthy, because

Even smarter

Nutritional values

Why buy Spätzle when they are so easy to make and taste so much better? Thanks to the wholemeal flour used, the favourite food of many southern Germans provides considerable quantities of niacin. Among other things, this B vitamin ensures beautiful, firm skin and regulates its moisture content.

The pithy spaetzle also goes well with goulash or shredded meat, for example with the Szeged turkey goulash from EAT SMARTER. In this case, do without the sage butter.

1 serving contains
(Percentage of daily recommendation)
Calorie364 kcal(17 %)
Protein13 g(13 %)
Fat15 g(13 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.3 mg(21 %)
Folate54 μg(18 %)
Pantothenic acid1.3 mg(22 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C0 mg(0 %)
Potassium234 mg(6 %)
Calcium48 mg(5 %)
Magnesium63 mg(21 %)
Iron3 mg(20 %)
Iodine6 μg(3 %)
Zinc2.4 mg(30 %)
Saturated fatty acids6.2 g
Uric acid47 mg
Cholesterol225 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
9 ounces Whole wheat flour
5 ounces Pastry flour
5 eggs
1 cup sparkling mineral water (or milk)
Nutmeg
salt
3 sprigs Sage
2 ounces butter
1 tablespoon Canola oil
How healthy are the main ingredients?
Whole wheat flourSageeggNutmegsalt
Preparation

Kitchen utensils

1 Pot, 1 Non-stick pan, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Slotted spoon, 1 Spaetzle maker, 1 Fine grater, 1 Slotted spatula

Preparation steps

1.
Whole-Grain Spaetzle preparation step 1

Mix together both flours in a bowl. Separate 1 egg. (Reserve egg white for another use.) Add 4 whole eggs and 1 egg yolk to the flours. 

2.
Whole-Grain Spaetzle preparation step 2

Add mineral water (or milk) to the flour mixture and beat with a wooden spoon to make a smooth, supple dough. (Add more liquid if needed). Continue to beat dough until bubbles form, 2-3 minutes. Season with salt and freshly grated nutmeg and mix to combine. Let the dough rest for at least 15 minutes. 

3.
Whole-Grain Spaetzle preparation step 3

Bring plenty of salted water to a boil in a pot. Working in batches, press dough through a ricer into the boiling water. Cooking until al dente, 1-2 minutes.

4.
Whole-Grain Spaetzle preparation step 4

Remove spaetzle with a skimmer, immediately rinse with cold water and drain well. Repeat the process until all the dough is used.

5.
Whole-Grain Spaetzle preparation step 5

Rinse sage, shake dry, pluck leaves and coarsley chop.

6.
Whole-Grain Spaetzle preparation step 6

Heat butter and oil in a large non-stick pan, then add the sage. 

7.
Whole-Grain Spaetzle preparation step 7

Add spaetzle to pan and cook over medium heat, tossing occasionally, 2-3 minutes. Season with salt and freshly ground nutmeg and serve immediately.