High-protein beetroot and spelt bowl with smoked trout and horseradish

High-protein spelt bowl with pearled spelt, smoked trout, beetroot, lamb's lettuce and horseradish skyr. A cold meal prep lunch for three days with 36 g protein per container.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 25 min
• Total time: 45 min
• Calories: 489 kcal per serving
• Protein: 36 g
• Fat: 16 g
• Carbs: 47 g

Ingredients

• 200g pearled spelt
• 2 tbsp olive oil
• 1 lemon
• 500g cooked beetroot
• 300g skyr
• 2 tbsp horseradish
• 300g smoked trout fillets
• 30g walnuts
• 100g lamb's lettuce
• 1 pinch of salt
• 1 pinch of pepper
• 1/2 bunch of dill

Method

You’ll need: saucepan · chopping board · knife · sieve · meal prep containers

1. Cook the pearled spelt in plenty of water for 25 min until soft, then drain.
2. Mix the warm spelt with the olive oil, the juice of half the lemon, salt and pepper and leave it to cool.
3. Cut the pre-cooked beetroot into wedges. Stir together the skyr, horseradish, chopped dill and the rest of the lemon juice.
4. Flake the smoked trout fillets into pieces and roughly chop the walnuts.
5. Divide the spelt, beetroot and trout between four containers and spoon the horseradish skyr into small jars.
6. Wash the lamb's lettuce and only add it with the walnuts just before eating. Chilled, the bowl keeps for 3 days.

Good to know

Trout and horseradish are a classic northern German pairing, and beetroot and dill go well with them. The bowl is eaten cold, so you don't need a microwave at the office. The lamb's lettuce goes in just before eating.

Swaps

Smoked trout → smoked salmon or mackerel. Pearled spelt → pearl barley. Skyr → low-fat quark. Lamb's lettuce → rocket.

Cooking tips

Mix the spelt with the oil and lemon while it's warm so it takes on the flavour better. Freshly grated horseradish is hotter than horseradish from a jar, so use only half as much.

Storage

The bowl keeps for 3 days in the fridge; store the lamb's lettuce and walnuts separately and only add them just before eating.

Allergens

Contains gluten (spelt), fish, milk and tree nuts (walnuts); no egg. In pregnancy, leave out the smoked trout, as the bowl is eaten cold.

Frequently asked questions

How long does a beetroot and spelt bowl keep in the fridge?

The bowl keeps for 3 days in the fridge; store the lamb's lettuce and walnuts separately and only add them just before eating.

Meal prep recipes