Spelt Salad with White Beans and Artichokes

Spelt Salad with White Beans and Artichokes Recipe
Randy Mayor
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.

Yield:

5 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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