Where are the Swabians here? 😋 Today I have another very simple main dish for you that is not complicated and is super easy to make! Have you ever made spaetzle by yourself? I have to admit that my very first attempt with chickpea flour unfortunately went wrong, but with spelt flour it worked out great! 🥰

In addition to valuable protein, spelt also contains a lot of minerals, especially silicic acid, which helps for beautiful skin, hair and nails, but is also important for thinking and concentration. Spelt is also a good source of the amino acid tryptophan, which is responsible for the formation of serotonin (our “feel-good hormone”). Ideally, you should use freshly milled wholemeal spelt flour if you want to enjoy all the minerals and other ingredients. You’ll find more infos below.

Happy Cooking! ♥

VEGETARIAN
WHEAT-FREE
DAIRY-FREE
WITHOUT REFINED SUGAR

One-Pot Spelt Spaetzle

Natalie Lutz

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prep time 1

Dish mains

servings 4

ingredients

For the spaetzle dough:

250 g wholemeal spelt flour
2 eggs
1 pinch of salt
125 ml water
dried herbs of choice

Other:

250 g cocktail tomatoes
1 onion
1-2 garlic cloves
100 g mushrooms
100 g fresh spinach
1 tbsp tomato paste
100 g oat cuisine or crème fraiche
250 ml vegetable broth
1 bunch of basil
salt & pepper
dried herbs of choice

instructions

First prepare the dough for the spaetzle. Put the flour in a bowl and make a swale in the centre. Sprinkle a pinch of salt over the edge of the flour.
Lightly beat the eggs in a cup and then pour them into the swale. Then mix everything well with a cooking spoon or the hand mixer (dough hook).
Gradually add the liquid to the flour and egg mixture. Stir until a smooth, thick doughis formed. If the dough is too liquid, add more flour until the desired consistency is reached. Add dried herbs of your choice and mix again.
Leave the finished spaetzle dough to rest for about 15 minutes. During this time, fill a large pot with 2/3 water and bring to boil. Add a little salt to the boiling water.
When the water boils, add the spaetzle in portions and cook for a few minutes (about 2-3minutes). When the spaetzle float to the surface, they are done. Use a skimmer to skim off the finished spaetzle and rinse briefly in cold water if necessary.
Then finely chop the onion and garlic, clean and cut the mushrooms, wash and halve the tomatoes and also wash the spinach.
Heat some olive oil in a pan or pot and sauté the tomatoes in it and remove.
Then add the onion and mushrooms to the pan and sauté them as well. Then briefly sauté the garlic and add the spaetzle and stir in.
Add the tomato paste, deglaze with the oat creme fraiche and vegetable stock and cook for about 5-7 minutes.
Finely chop the basil and mix into the spaetzle pan with the tomatoes and spinach. Season with salt and pepper and, if desired, dried herbs of your choice and serve with fresh basil.

This recipe is

vegetarian / wheat-free / dairy-free / without refined sugar

Keyword Eat Your Minerals

GOOD TO KNOW

Spelt – the healthy grain
Spelt has its origin in Asia and later became native to Spain and large parts of Central Europe, especially at higher altitudes. The first areas of cultivation in Germany were Baden-Württemberg and Franconia, which is why spelt also received the nickname “Swabian grain”.
The spelt grain contains valuable protein and above all minerals (more than wheat). Outstanding is the high content of silicon (silicic acid), which the grain extracts from the mineral-rich soil. Silicic acid is good for skin, hair and nails, but also for thinking and concentration. But spelt also contains a lot of zinc, which generally strengthens the body’s defences and has been proven to be therapeutic for the liver. Spelt also contains more vitamins than wheat. Especially B vitamins, which not only protect our nervous system but also boost the metabolism. Spelt is also considered a pretty good source of the amino acid tryptophan, which is responsible for the formation of serotonin (our “feel-good hormone”). Ideally, you should use freshly milled wholemeal spelt flour if you want to enjoy all the minerals and other ingredients.
Although spelt contains more gluten than wheat (which is due to the higher protein content), the gluten in spelt has a different composition than that in wheat and can therefore be better tolerated.
Furthermore, spelt is an ideal grain for organic farming as it is not affected by chemical fertilisers. Wheat, on the other hand, responds extremely well to artificial fertiliser applications. Spelt is also considered very robust and weather-resistant and can be grown on poor, stony soils up to an altitude of about 1,000 metres. And since it does not tolerate artificial fertiliser, it can also be grown in water protection areas.
What you should bear in mind, however: Not all spelt is the same! There have long been cross-breeds between spelt and wheat, which are sold as normal spelt and are already very widespread in the conventional trade, and which naturally also have the disadvantages of wheat. Therefore, you should always prefer pure spelt varieties that have not been crossed with wheat.
Spelt is very versatile and can be used instead of wheat. When baking, however, you should bear in mind that spelt breads dry out more quickly. Spelt flakes are also very suitable for mueslis, for example, or a warm spelt porridge can be prepared well. Cooked as a whole grain, spelt can be eaten as a side dish, in salads, in soups or also in the form of spelt rice and of course there is also cous-cous as spelt.

Nice To Know:
Spelt bread, eaten in moderation, does not make you fat at all: chickens that were fed spelt laid more eggs, but did not put on fat.

References:

https://www.zentrum-der-gesundheit.de/artikel/getreide/dinkel
Course Book Healthy Nutrition by Ingeborg Münzing-Ruef

One-Pot Spelt Spaetzle