1.5 Lb (680g) Beef Shank 2 Cups Spelt Wheat 1 Onion 1 Tbsp Tomato Paste 1 Tbsp Tomato Paste 2 Tbsp Vegetable Oil 2 Tbsp Vegetable Oil 2 Garlic Cloves 3 Bay Leaves 1/2 Tsp Salt Salt, Black Pepper PREPARATIONS: 1- Dice the onion. 2- Wash, rinse and grind the spelt wheat (to half size). DIRECTIONS: 1- Transfer the beef to a pot, add garlic cloves, bay leaves, some salt and pepper and enough water to cover the beef. 2- Cover the pot with a lid, and simmer for 1.5 to 2 hours over medium heat (or until cooked). 3- Fry diced onion in 2 tbsp vegetable oil until golden. 4- Fry the spelt wheat along with the onions for 5 to 8 more minutes. 5- Add vegetable oil (2 Tbsp), 1/2 tsp salt and 1 tbsp tomato paste to the spelt wheat pot. 6- Transfer 2 cups of the beef shank's broth to the spelt wheat pot and stir. 7- Continue simmering for 5 more minutes or until the water evaporates. Note: (Occasionally stir during the previous step). 8- Cover the pot with a napkin and a lid, cook the spelt wheat over low heat for 45 minutes. 9- Add 1 tbsp tomato paste to the beef shank and stir. 10- Cover the pot back with a lid (leave a crack open), simmer for another 15 minutes over medium heat. 11- Back to the spelt wheat, Stir the spelt wheat one more time and cover it with napkin and a lid and continue cooking for 45 more minutes. 12- When serving, place a piece of beef shank on the side of the spelt wheat and add fried onions on top, if preferred.
SPELT WHEAT CALORIES & NUTRITION VALUES
Spelt wheat has been underestimated for a long while. It also has been one of the main meals of our ancestors since 6 thousand years ago. Spelt wheat is a rich source of Vitamin B2, Vitamin B12 and manganese, niacin, thiamin, and copper. Other then vitamins and minerals, spelt wheat has anti inflammatory benefits and is known to be helpful in treating digestive problems, migraines, skin irritations, arthritis, irritable bowel syndrome (IBS) and lyme's disease. It is recommended to consume spelt wheat instead of common wheat. It is also a rich source of iron and zinc. 100g (3.5 oz) of this spelt wheat recipe has 218 calories (74 calories from fat), 8.3g total fat, 57mg cholesterol, 386mg potassium and 13.0g total carbohydrates. Spelt wheat contains more than 21 percent protein.
nutritional factsServing Size 100g
Amount Per Serving