Spicy rice-spelt tartlets with wild garlic and spinach

You can also serve the spicy rice-spelt tarts with wild garlic and spinach as a pan dish.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers several times the average daily requirement of vitamin C and a good 70% of the daily requirement of iron and vitamin A. Due to the amount of olive oil, the dish covers more than 50% of the daily requirement of fat. Since olive oil has a very unfavorable ratio of omega-6 to omega-3 fatty acids, the targeted maximum value of 5:1 is significantly exceeded at 12:1.

Health: For health reasons, we have created an alternative recipe with variations in the ingredients. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors.

Basmati rice: Basmati rice is a long-grain rice type and is characterized by its loose character and its characteristic aroma, even when uncooked. The basmati grains must be at least 6.5 millimeters long and are narrower in relation to their length than other long-grain varieties.

Spelt: Spelt is a close relative of soft wheat. However, there are differences in the gluten composition. For example, spelt does not contain ω-gliadin, which has been identified as the main trigger for allergic reactions. However, there are only minimal differences between spelt and wheat in terms of the content of fat and fatty acids, amino acids, vitamins and minerals, which probably do not go beyond the natural range of variation. Only the silica content of spelt is significantly higher than that of wheat.

Rosemary: Rosemary leaves have been experimentally proven to have healing effects. Rosemary stimulates circulation, is antiseptic and thus acts as a kind of natural antibiotic, has an antispasmodic effect on the intestines and bile ducts, and relieves pain.

Wild garlic: Wild garlic is very well known as a vegetable, spice and medicinal plant. The entire plant is edible, but the leaves are the ones that are used most often. When the leaves are still small, they are very tender and particularly aromatic. If the wild garlic is in bloom at the time of harvest, the leaves are usually also a little firmer. In spring cooking, it is enjoyed as a soup, in salads, as a vegetable or as a spice. If it is heated, the sulphurous substances change and it loses its special garlic-like taste.

Collecting tips for wild garlic: Wild garlic can be found wild in almost all of Europe and is in season in Switzerland from March to May. It is known that there is a risk of confusion with the extremely poisonous leaves of the lily of the valley, the autumn crocus and the spotted arum. The typical smell that arises when the leaves are rubbed can be used to identify wild garlic. However, this only helps at the beginning, as the smell sticks to your hands. Another option is to look at the leaves. While the autumn crocus and the lily of the valley have several leaves on one stem, wild garlic only has a single leaf per stem.

Quick dish and spinach: As a quick pan dish if you still have rice and/or cooked spelt from the day before. Outside of the wild garlic season, use leaf spinach and refine with wild garlic pesto.
(Gabriele-Verlag)