|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|
|1/8 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