Spermidine-rich stew

Over a year ago, I helped a colleague in the lab take pictures of spermidine-rich foods. After work, I just chopped everything, put in a pot and cooked a good stew for the involved „photographers“.


Spermidine-rich foods
(Wholemeal bread, hard cheese, wheat germ, mushrooms, soybeans, beans, peas, broccoli, potatoes, apples, seeds & nuts)

While eating, we came to the realization that this stew (made exclusively from ingredients with high spermidine content) was the ultimate spermidine-rich dish and immediately searched the Internet, if there are already spermidine-rich dishes or recipes; there were none at this time.

The interest what you should eat, if you want to eat spermidine-rich, we knew from numerous conversations with friends or journalists existed and still exists.

My interest in food, cooking, food blogging, science and especially the – in the last few years also stronger growing- „science to public“ movement … AND this stew let me come to the idea, for a food blog with spermidine-rich recipe.

„Science to table“

Here we show you 2 stews today: a „Fast-stew“, which is ready in 30 minutes and almost corresponds to the „historical original“ of my story 😉 and a „slow-food stew“ in which one has to start already a few hours before cooking with the soaking of the dried legumes.


Ingredients „Fast-Stew“ (2-4 people)

  • 100 g of broccoli
  • 100 g mushrooms
  • 300 g of canned beans (soybeans, small white beans, quail beans)
  • 100 g peas (tin or frozen)
  • 150 g of potatoes
  • 1 bar of celery
  • 2 big carrots
  • 50 g coarse spelt flour
  • ½ onion
  • 1 clove of garlic
  • 1 bay leaf
  • Salt + pepper + spices + lemon zest + a dash of vinegar
  • 2 tbsp oil
  • 1 small piece of butter (1 tbsp), 1 tbsp flour (roux)

Spermidine-rich ingredients for our stew

Preparation

Peel the carrots and potatoes and cut into pieces about ½ cm thick. Wash the broccoli and cut it into mouth-friendly pieces. Clean the mushrooms and cut into mouth-friendly pieces. Finely chop the onion and celery. Wash the soybeans, quail beans, canned small white beans from the tin in the strainer. Chop the garlic.


Ingredients Preparation … and now in the pot

Sauté onions in a large pot of oil together with celery and mushrooms. Add garlic and fry for a short time. Deglaze with 1 liter of broth. Add potatoes, broccoli, carrots, peas, beans and coarse spelt flour. Season with 1 bay leaf, salt, pepper and spices (for example some marjoram, parsley, rosemary, thyme, lovage and simmer for 20 minutes.) Season with a dash of vinegar and lemon peel.

For the roux, melt 1 tbsp butter in a saucepan, add 1 tbsp flour and stir until lightly brown. Then (while stirring!) douse with broth so that no lumps arise. If this happens, pass through a sieve before adding to the stew. Bring the stew to a boil again with good stirring. Finished.

A slice of wholemeal bread (with cheddar) fits perfectly.

… and, of course, sausage of any kind will fit in the stew.


Ingredients „slow-food stew“ (3-5 people)

  • 100 g of broccoli
  • 100 g mushrooms
  • 300 g of dried beans (soybeans, small white beans, quail beans)
  • 100 g peas (fresh or frozen)
  • 150 g of potatoes
  • 1 bar of celery
  • 2 big carrots
  • ½ leek
  • ½ fennel
  • 50 g coarse spelt flour
  • 100 g spelt grains
  • ½ onion
  • 1 clove of garlic
  • 1 bay leaf
  • Salt + pepper + spices + lemon zest + a dash of vinegar
  • 2 tbsp oil
  • 1 small piece of butter (1 tbsp), 1 tbsp flour (roux)

Preparation

The evening before (or in the morning, when it is cooked in the evening) soak the beans and spelt grains. Peel carrots and potatoes and cut into pieces about ½ cm thick. Wash fennel and leek and cut into pieces about ½ cm thick. Wash broccoli and cut into mouth-friendly pieces. Clean mushrooms and cut into mouth-friendly pieces. Finely chop the onion and celery. Chop garlic.

In a large pot of oil sauté onion, celery and mushrooms. Add garlic and fry for a short time. Deglaze with 1 liter of broth. Add potatoes, broccoli, carrots, fennel, leeks, peas, beans, spelt grains and coarse spelt flour. Season with 1 bay leaf, salt, pepper and spices (for example a little marjoram, parsley, rosemary, thyme, lovage, etc.) and simmer for 1 hour. Season with lemon peel and a dash of vinegar.

For roux, melt 1 tbsp of butter in a saucepan, add flour and stir well until lightly colored. Then (while stirring!) douse with broth so that no lumps arise. If this happens, swipe through a sieve before adding to the stew. Bring the stew to a boil again with good stirring. Finished.

A slice of wholemeal bread (with Cheddar)

… and, of course, sausage of any kind will fit in the stew.

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