Cooking with unripe spelled opens up a wide range of possibilities in the kitchen. We will explain to you how to prepare the nutrient-rich ancient grain and whether you should soak unripe spelt beforehand.

Green spelt is the name for unripe spelled, which is then roasted and dried. Like other cereals (but also legumes and nuts), green spelled contains so-called antinutrients in addition to nutrients. Antinutrients can prevent the body from absorbing nutrients from food.

Cooking unripe spelt correctly: does the phytic acid have to be removed?

The antinutrients also include phytic acid, which is also contained in unripe spelled. It can bind minerals such as iron, zinc, calcium and magnesium, making them indigestible for us. According to Spektrum.de, phytic acid also makes it more difficult to absorb proteins by binding digestive enzymes.

However, there is also a positive side: phytic acid is associated with anti-cancer and antioxidant effects. According to Spektrum, scientists are also discussing whether the antinutrient could have a lowering effect on blood cholesterol and triglyceride levels.

Antinutrients such as phytic acid can be neutralized by soaking food before cooking. At the same time, this reduces the cooking time and you save energy. The meal should be prepared in a digestible and tasty way with few resources.
On the other hand, important nutrients are also dissolved in the soaking water.
So is it better to soak unripe spelt before cooking or should you avoid it?

Soak green spelled before cooking?

It is difficult to give a general answer as to the advantages and disadvantages of soaking unripe spelt before cooking. This is due to the many and variable factors on which the soaking process depends. For example, the time of harvest, the variety and the type of cultivation of the unripe spelled play a role, but also the quality of the soaking water and the duration.

You can soak unripe spelled for twelve to twenty-four hours before cooking and, if you like, continue to use the soaking water. It always depends a bit on the recipe you want to prepare. Using the soaking water as cooking water has the advantage that the nutrients dissolved in it are not lost. During soaking, the phytic acid is broken down by the enzyme phytase and therefore does not end up in the soaking water.

Whether it is unhealthy not to soak unripe spelled spelled before cooking cannot be said with certainty based on current knowledge. As part of a balanced diet, however, you do not need to worry about consuming unripe spelt and other foods containing phytic acid. In addition, soaking gives you the opportunity to make the meal even more nutritious.

When buying unripe spelled grain, also pay attention to organic quality. In this way you can avoid chemical-synthetic pesticides and artificial fertilizers, among other things.

Recipe: unripe spelled vegetable stew – classic and vegan

Ingredients:

100 g unripe spelt
250 g potatoes
150 g carrots
100 g leeks
100 g celeriac
700 ml vegetable broth
100 ml cream / vegan cream
1 piece bay leaf
1 tsp salt
0.5 tsp pepper
1 tsp smoked paprika powder
0.25 tsp nutmeg
0.25some fresh parsley

Directions:

Put the unripe spelt in a bowl with about 300 milliliters of warm water. Let it soak at room temperature for 12 to 24 hours.
Cut the potatoes, carrots, leek and celeriac to the size you want. Keep in mind that the smaller you cut the vegetables, the more cooked they will be.
Put the chopped vegetables, the soaked unripe spelt and the vegetable stock in a saucepan. Season with salt, pepper, nutmeg, a bay leaf and smoked paprika powder.
Put a lid on the pot and bring the food to a simmer. Then let it simmer on low heat for 15 minutes.
Now add the (vegan) cream and switch off the stove after one minute. Remove the bay leaf.
Now you can serve the unripe spelled vegetable stew and garnish with the freshly cut parsley.

Tip: You can also use the soaking water for this recipe and use a little less vegetable stock for cooking.