Vegan spaetzle with whole grain spelt and linseed
vegan
Ingredients (for servings, )
| 8 ⅓ oz | Wholemeal spelt flour (organic?) |
| 2 tbsp, ground | Linseed, raw, organic? (golden linseed, flax) (0.49 oz) |
| 2 dash | Table salt (table salt, raw?, organic?) (0.03 oz) |
| 350 ml | Drinking water, raw (organic?) (12 oz) |
Equipment
- food processor or hand-held blender / immersion blender
- stove
- coffee grinder, electric
- saucepan
- skimmer
- Küchenwaage
- Spätzlereibe
Type of preparation
- cook
- chop or grind
- sieve
- blend
Preparation
Preparation of the dough
Put the flour in a bowl. Grind the flaxseed in a coffee grinder and add it. Add salt and initially just 300 ml of water and mix well with a mixer (hand mixer or food processor). Gradually add more water, although you may not need the whole amount depending on the flour. Mix the dough until it starts to bubble.Wholemeal flour: In our experience, not all wholemeal flour behaves the same, which is why we recommend adding the water gradually. The dough should not be too runny. If it is, you can either add a little more wholemeal flour and/or let the dough stand for a while, which will thicken it. Read the tips on flour and dough consistency.
The amount of salt given is only a guideline. We always try to keep the salt content as low as possible without compromising on taste (see tips). Since salt requirements vary greatly from individual to individual, you decide for yourself.
Preparation of the spaetzle
Bring a large pot of water to the boil and reduce the heat. Press a small ladle of the spaetzle dough through a spaetzle press (this makes longer spaetzle) or use a spaetzle grater (this makes shorter spaetzle, known as Knöpfle) to spread it into the boiling water.Optionally add some salt to the cooking water.
Boil the spaetzle briefly until they all come to the surface of the water (takes about 1 minute). Remove with a slotted spoon and place in a bowl. Repeat the process until all the dough has evaporated. If necessary, keep the bowl with the finished spaetzle warm in the oven at 50 °C.
Arranging and Serving
You can serve the spaetzle with any pasta sauce, such as the vegan cheese sauce or the beetroot pasta sauce. A fresh salad is a good side dish.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 278 kcal | 13.9% |
| Fat/Lipids | 3.2 g | 4.6% |
| Saturated Fats | 0.40 g | 2.0% |
| Carbohydrates (inc.dietary fiber) | 55 g | 20.4% |
| Sugars | 0.76 g | 0.8% |
| Fiber | 8.9 g | 35.8% |
| Protein/Albumin | 12 g | 23.2% |
| Cooking Salt (Na:110.0 mg) | 279 mg | 11.6% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Manganese, Mn | 2.6 mg | 132.0% |
| Prot | Tryptophan (Trp, W) | 0.14 g | 56.0% |
| Min | Iron, Fe | 7.7 mg | 55.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.1 g | 53.0% |
| Min | Copper, Cu | 0.45 mg | 45.0% |
| Vit | Thiamine (vitamin B1) | 0.46 mg | 42.0% |
| Prot | Threonine (Thr, T) | 0.38 g | 41.0% |
| Prot | Phenylalanine (Phe, F) | 0.57 g | 37.0% |
| Elem | Phosphorus, P | 249 mg | 36.0% |
| Prot | Isoleucine (Ile, I) | 0.42 g | 34.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.1 g | 53.0% |
| Linoleic acid; LA; 18:2 omega-6 | 1.0 g | 10.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.14 g | 56.0% |
| Threonine (Thr, T) | 0.38 g | 41.0% |
| Phenylalanine (Phe, F) | 0.57 g | 37.0% |
| Isoleucine (Ile, I) | 0.42 g | 34.0% |
| Leucine (Leu, L) | 0.76 g | 32.0% |
| Valine (Val, V) | 0.50 g | 31.0% |
| Methionine (Met, M) | 0.18 g | 19.0% |
| Lysine (Lys, K) | 0.28 g | 15.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Thiamine (vitamin B1) | 0.46 mg | 42.0% |
| Niacin (née vitamin B3) | 3.4 mg | 21.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 42 µg | 21.0% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 16.0% |
| Vitamin B6 (pyridoxine) | 0.18 mg | 13.0% |
| Biotin (ex vitamin B7, H) | 5.4 µg | 11.0% |
| Vitamin E, as a-TEs | 1.1 mg | 9.0% |
| Riboflavin (vitamin B2) | 0.01 mg | 1.0% |
| Vitamin C (ascorbic acid) | 0.03 mg | < 0.1% |
| Vitamin K | 0.20 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Phosphorus, P | 249 mg | 36.0% |
| Magnesium, Mg | 103 mg | 27.0% |
| Potassium, K | 350 mg | 17.0% |
| Sodium, Na | 110 mg | 14.0% |
| Calcium, Ca | 22 mg | 3.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 2.6 mg | 132.0% |
| Iron, Fe | 7.7 mg | 55.0% |
| Copper, Cu | 0.45 mg | 45.0% |
| Zinc, Zn | 2.8 mg | 28.0% |
| Fluorine, F | 83 µg | 2.0% |
| Selenium, Se | 1.2 µg | 2.0% |
| Iod, I (Jod, J) | 0.71 µg | < 0.1% |
The vegan spaetzle with whole grain spelt and linseed do not require any oil and are easy to make.
Portion information: The specified amount of 3 portions is sufficient for 3-4 people.
Nutrient profile: One portion of this recipe covers more than the average daily requirement of manganese. Iron, the essential amino acid tryptophan and omega-3 fatty acids are covered by 50%. The ratio of omega-6 to omega-3 fatty acids is very good at 1:1.
Spelt flour: Spelt is closely related to wheat and is therefore often called "ancient wheat". Spelt flour is available as type 630, type 812 and type 1050, whereby the flour type indicates how many minerals are contained per 100 grams of flour. Flours with a high type number are generally richer and healthier. Spelt is also available in the form of wholemeal flour. Differences between spelt and wheat in terms of ingredients are marginal, only the silica content of spelt is significantly higher than that of wheat.
Linseed: Linseed is the seed of the flax plant (common flax, Linum usitatissimum). Linseed has a slightly nutty taste and a fat content of around 40%. Half of this is alpha-linolenic acid, a polyunsaturated omega-3 fatty acid. Therefore, linseed oil has the highest omega-3 fatty acid concentration of all known vegetable oils.
Reduce salt and oil: For health reasons, we have deliberately reduced the amount of salt and left out additional oil altogether. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.
Flour and dough consistency: In our experience, not all wholemeal flour behaves the same. We therefore recommend adding only a little water at first. We also recommend mixing the flour before removing it from the package, as the husks tend to settle on top. If the dough has become too runny, you can either add a little more wholemeal flour and/or leave the dough to stand for a while so that it can thicken.
