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Spelt Salad with White Beans and Artichokes

Randy Mayor
Yield 5 servings (serving size: 1 cup)
Spelt (also called farro) is a high-protein grain with a mellow nutty flavor, and it provides an alternative to bulgur for those who have wheat allergies. (Bulgur is a good substitute if you do not have spelt for this dish.) It's nice chilled or at room temperature. Include a cluster of red grapes and crusty Italian bread in your bag. Spelt Salad with White Beans and Artichokes is a delicious dish that you will make again and again.

Ingredients

  • 1 1/4 cups uncooked spelt (farro), rinsed and drained
  • 2 1/2 cups water
  • 1/3 cup chopped fresh mint
  • 1/3 cup chopped fresh parsley
  • 1/4 cup minced red onion
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 1 (14-ounce) can artichoke hearts, drained and chopped

Nutrition Information

  • calories 204
  • caloriesfromfat 29 %
  • fat 6.5 g
  • satfat 0.8 g
  • monofat 4 g
  • polyfat 0.9 g
  • protein 7.4 g
  • carbohydrate 30.7 g
  • fiber 4.9 g
  • cholesterol 0.0 mg
  • iron 3.2 mg
  • sodium 437 mg
  • calcium 40 mg

How to Make It

  1. Combine spelt and 2 1/2 cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender and liquid is absorbed.

  2. Combine cooked spelt, mint, and the remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator.