Spelt Salad with White Beans and Artichokes


Spelt Salad with White Beans and Artichokes


Quantity Ingredients
1 1/4 cups uncooked spelt, 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 tbsp fresh lemon juice
2 tbsp olive oil
1/4 tsp salt
1/8 tsp ground black pepper
1 (15-ounce) can navy beans, rinsed and drained
1 (14-ounce) can artichoke hearts, drained and chopped


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.

Yield:  5 servings (serving size: 1 cup)

CALORIES 204 (29% from fat); FAT 6.5g (sat 0.8g,mono 4g,poly 0.9g); IRON 3.2mg; CHOLESTEROL 0.0mg; CALCIUM 40mg; CARBOHYDRATE 30.7g; SODIUM 437mg; PROTEIN 7.4g; FIBER 4.9g

Source: www.cookinglight.com