Recipes · German · Pasta
Spätzle
One serving has 360 kcal and 12 g protein, and at least a fifth of a woman's daily need of selenium (61%), riboflavin (47%), thiamin (45%), folate (32%), choline (29%) and niacin (26%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (131 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 60 g Flour, all-purpose
- 40 g Eggs, whole, raw
- 20 g Milk, whole
- 0.1 g Nutmeg
- 0.5 g Salt
- 10 g Butter, unsalted
Method
- Beat the flour, eggs, milk, nutmeg and salt together into a thick, elastic batter; let it rest for 10 minutes.
- Bring a large pot of salted water to a boil.
- Press the batter through a spätzle press, or scrape small strips off a board with a knife, directly into the boiling water.
- Cook for 2-3 minutes until the spätzle float to the surface, then lift out with a slotted spoon.
- Toss the hot spätzle with the butter and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 360 kcal | 17% |
| Carbohydrates | 47.1 g | |
| Water | 56.9 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 11.9 g | 25% |
| Tryptophan | 0.15 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.52 g | |
| Leucine | 0.93 g | |
| Lysine | 0.56 g | |
| Methionine | 0.28 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.62 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.64 g | |
| Histidine | 0.28 g | |
| Fat | 13.2 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 172 mg | |
| Calcium | 56.7 mg | 6% |
| Copper | 0.12 mg | 13% |
| Iron | 3.5 mg | 19% |
| Magnesium | 20.4 mg | 7% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 163 mg | 23% |
| Potassium | 149 mg | 3% |
| Selenium | 33.5 µg | 61% |
| Sodium | 262 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 130 µg | 32% |
| Cobalamin (vitamin B12) | 0.46 µg | 19% |
| Choline | 122 mg | 29% |
| Vitamin A | 142 µg | 20% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 43 IU | 7% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 1.1 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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