Mediterranean Spelt Salad

5 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 35 min
400 calories/serving

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 (250 g)

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 %
More info

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
More info
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Reviews

5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Rice/Grain | Salads | Lunch box | High Iron | Picnic | Italian

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