Spelt Salad with White Beans and Artichokes

9 Reviews
ADD YOUR REVIEW
Randy Mayor
Yield
5 servings (serving size: 1 cup)
By Charity Ferriera
January 2007
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 204
  • Caloriesfromfat 29%
  • Fat 6.5g
  • Satfat 0.8g
  • Monofat 4g
  • Polyfat 0.9g
  • Protein 7.4g
  • Carbohydrate 30.7g
  • Fiber 4.9g
  • Cholesterol 0.0mg
  • Iron 3.2mg
  • Sodium 437mg
  • Calcium 40mg

How to Make It

Step 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.

Step 2

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

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Ratings & Reviews

gorecon's Review

RaeByrd1982
December 30, 2013
N/A

HealthCoachDee's Review

vegily
September 19, 2013
N/A

RaeByrd1982's Review

hme77380
September 07, 2013
This wasn't as good as I thought it would be. I did add the feta cheese and agave which made it taste worlds better but it still wasn't anything to rave about.

mandamauch's Review

HealthCoachDee
October 16, 2012
This recipe was OK, but not great. I added additional salt and lemon juice and served it chilled. I probably won't make it again, but it was fun giving it a try.

hme77380's Review

gorecon
March 29, 2012
I love this recipe because its great to bring to work for lunch! i used quiona bc i had it on hand. I also added cucumber and tomato...i agree with the previous rater, next time i'm going to add feta.

motpea's Review

motpea
March 23, 2012
I am going to be one of those annoying people who did not follow the recipe and yet rates it. I used quinoa because no spelt in the house. No fresh mint in the garden, and I made just enough for myself and guessed the vinaigrette amounts. I also add a dab of agave nectar to the lemon juice to cut it's sharpness. I thought the combo of lemon dressing, red onion, parsley, white bean and grain was a real winner. Ate it warm. I think some feta, chopped, fresh tomato, bell pepper or chopped arugula would also be very nice.

giselle6783's Review

giselle6783
October 09, 2011
I had never heard of spelt before so I was a bit skeptical to try this out. However, I was very pleased with the final results and would def. recommended this to anyone who is looking for a quick lunch to make.

vegily's Review

mandamauch
September 14, 2010
This was a great, serviceable weeknight meatless main. I used kamut, dry navy beans, fresh lime juice and zest, and dried parsley and was still impressed. Might add cucumber and/or tomato tomorrow to change it up. Very fast!