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Randy Mayor Photo by: Randy Mayor

Spelt Salad with White Beans and Artichokes

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.

Cooking Light JANUARY 2007

  • Yield: 5 servings (serving size: 1 cup)

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.

Nutritional Information

Amount per serving
  • Calories: 204
  • Calories from fat: 29%
  • Fat: 6.5g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 0.9g
  • Protein: 7.4g
  • Carbohydrate: 30.7g
  • Fiber: 4.9g
  • Cholesterol: 0.0mg
  • Iron: 3.2mg
  • Sodium: 437mg
  • Calcium: 40mg
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Spelt Salad with White Beans and Artichokes recipe

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