MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Spelt SaladSpelt Salad

Jami Nolen

February 28, 2010

 

Yield

5 servings (serving size: 1 cup)

 

Ingredients

  • 1¼ cups uncooked spelt (farro) or Bulgur, rinsed and drained
  • 2½ cups water
  • 1/2 cup chopped fresh parsley
  • 1/4 cup minced red onion
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 garlic clove, minced
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 1 (14-ounce) can artichoke hearts, drained and chopped

 

Preparation

  1. Combine spelt and 2½ cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender and liquid is absorbed.
  2. Combine cooked spelt, parsley, and the remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator.

 

Nutrition Information

Calories: 204 (29% from fat)
Fat: 6.5 g (sat 0.8 g, mono 4 g, poly 0.9 g)
Protein: 7.4 g
Carbohydrate: 30.7 g
Fiber: 4.9 g
Cholesterol: 0.0 mg
Iron: 3.2 mg
Sodium: 437 mg
Calcium: 40 mg

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Monday, February 18, 2013