Ingredients
| 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 |
Directions
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