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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Ingredients

??? spelt berries ???
??? Italian parsley, fresh, chopped ???
??? garlic, minced ???
??? sun-dried tomatoes (oil packed), chopped ???
??? artichoke hearts ???
??? black olives, or Savoy ???
??? feta cheese, diced ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? cayenne pepper [optional] ???
??? salt [optional] ???
??? 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

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Iron, Magnesium, Manganese, Phosphorus, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Potassium, Zinc
Source of  :
Calcium, Folacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C
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
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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  • 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

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