Whole-Grain Spaetzle
Whole-Grain Spaetzle - Delicious indulgence, either as a side dish or main meal
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.
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 6.7 μg | (11 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 234 mg | (6 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 225 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 9 ozs Whole wheat flour
- 5 ozs Pastry flour
- 5 eggs
- 1 cup sparkling mineral water (or milk)
- Nutmeg
- salt
- 3 sprigs Sage
- 2 ozs butter
- 1 Tbsp Canola oil
Kitchen utensils
Preparation steps
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.
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.
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.
Remove spaetzle with a skimmer, immediately rinse with cold water and drain well. Repeat the process until all the dough is used.
Rinse sage, shake dry, pluck leaves and coarsley chop.
Heat butter and oil in a large non-stick pan, then add the sage.
Add spaetzle to pan and cook over medium heat, tossing occasionally, 2-3 minutes. Season with salt and freshly ground nutmeg and serve immediately.
