Mediterranean Spelt Salad

3 Reviews
100% would make this recipe again

This is a lovely picnic or pot-luck party dish.

Preparation : 10 min Cooking : 35 min
400 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 cup spelt berries 160 g
3 tbsp Italian parsley, fresh, chopped 16 g
2 cloves garlic, minced
8 sun-dried tomatoes (oil packed), chopped 30 g
1 can (398 mL size) artichoke hearts 6 units
8 black olives, or Savoy 3 tbsp
50 g feta cheese, diced
1/3 cup extra virgin olive oil 85 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
1 pinch cayenne pepper [optional] 0.1 g
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]

Before you start

Please note: Depending on the type of spelt berries used, they may require soaking at least 4 h before cooking.

A blender or food processor will be very useful to make the pesto sauce.

Method

  1. Put the spelt berries in a pot, cover with water then bring to a boil. Add a little salt, cover, and simmer until the berries are cooked, about 35 min. Drain and set aside.
  2. Meanwhile put all the ingredients in a salad bowl.
  3. Add the cooked spelt then toss to combine. Adjust the seasoning, then serve hot or at room temperature.

Nutrition Facts Table

per 1 serving (250g)

Amount

% Daily Value

Calories

400

Fat

26 g

40 %

Saturated 4.8 g
+ Trans 0 g

24 %

Cholesterol

10 mg

Sodium

590 mg

25 %

Carbohydrate

41 g

14 %

Fibre

8 g

32 %

Sugars

1 g

Net Carbs

33 g

Protein

10 g

Vitamin A

6 %

Vitamin C

28 %

Calcium

11 %

Iron

27 %

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Iron, Magnesium, Manganese, Phosphorus, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Potassium, Zinc
Source of  :
Calcium, Folacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives 0
Fats 4 ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Rice/Grain | Lunch box | Salads | High Iron | Vegetarian | Halal | Kosher | High Fibre | Picnic | Italian