Insalata di Farro (Spelt Salad)

Cooking Light
This salad is delicious served chilled or at room temperature. Make it a day ahead to let the flavors blend and bloom. It can be part of a light lunch with some crusty bread and fresh fruit or can work as a side dish for a simple meat or poultry entrée.
6 servings (serving size: 1 cup)


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2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons vegetable broth
1 1/2 tablespoons extravirgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
1 garlic clove, crushed
1 1/4 cups uncooked spelt (farro), rinsed and drained
1 1/2 cups vegetable broth
1 cup water
1 cup (1-inch) cut green beans
3/4 cup (1/4-inch) sliced carrots
1/2 cup frozen green peas, thawed
1/2 cup frozen whole-kernel corn, thawed
1/2 cup marinated artichoke hearts, drained and chopped
1/4 cup pitted ripe olives
1/4 cup pitted green olives
1 (7-ounce) bottle roasted red bell peppers, drained and chopped


To prepare dressing, combine the first 9 ingredients in a small bowl, stirring well with a whisk.

To prepare salad, combine spelt, 1 1/2 cups broth, and 1 cup water in a saucepan, and bring to a boil. Reduce heat, and simmer 25 minutes.

While the spelt is cooking, bring water to a boil in a medium saucepan, and add green beans and sliced carrots. Cook until crisp-tender. Drain and plunge into cold water. Drain again. Combine spelt, green beans, carrots, and remaining ingredients in a large bowl. Add dressing, and toss well to coat. Let stand for 30 minutes, stirring occasionally.

Created date

March 2005

Nutritional Information

Calories 234
Caloriesfromfat 29 %
Fat 7.6 g
Satfat 0.7 g
Monofat 3.7 g
Polyfat 0.7 g
Protein 7.8 g
Carbohydrate 40.5 g
Fiber 9.4 g
Cholesterol 0.0 mg
Iron 2.8 mg
Sodium 837 mg
Calcium 41 mg