Spelt and Artichoke Salad

Number of Servings: 4-6 (223g)
Active Time: 15 minutes
Total Time: 15 Minutes

Spelt is a slow-cooking grain, but once it’s cooked, you’ve got a great base for quick and easy meals. Cook a large batch, freeze in small portions, and pull out to dress up with salads like this one.

Ingredients

  • 1 1/4 c. spelt, cooked
  • 1/3 c. fresh mint, chopped
  • 1/3 c. fresh parsley, chopped
  • 1/4 c. red onion, minced
  • 3 T. fresh lemon juice
  • 2 T. olive oil
  • 1/4 t. salt
  • 1/8 t. freshly ground black pepper
  • 1 (15 oz.) can no-salt-added navy beans, rinsed and drained
  • 1 (14 oz.) can artichoke hearts, rinsed, drained and chopped

Directions

Combine all ingredients in a bowl and stir well. Cover and refrigerate to store.

Nutrition Facts

4 servings per container

Serving Size 223g

Amount per serving
Calories 360
% Daily Value*
Total Fat 8.5g 12%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 410mg 18%
Total Carbohydrate 62g 23%
Dietary Fiber 13.5g 50%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 43g
Protein 15g
Vitamin D 0mcg 0%
Calcium 83.3mg 6%
Iron 5.3mg 30%
Potassium 665mg 15%
Vitamin A 36.9mcg 4%
Vitamin C 17.9mg 20%
Vitamin E 2.1mg 15%
Vitamin K 98.7mcg 80%
Thiamin 0.3mg 25%
Riboflavin 0.2mg 15%
Niacin 7.2mg 45%
Vitamin B6 0.3mg 20%
Folate 140.4mcg 35%
Vitamin B12 0mcg 0%
Biotin 3mcg 10%
Chloride 56.1mg 2%
Pantothenate 0.9mg 20%
Phosphorus 361.4mg 30%
Iodine 0.2mcg 0%
Magnesium 139.8mg 35%
Zinc 2.7mg 25%
Selenium 10.3mcg 20%
Copper 0.5mg 60%
Manganese 2.1mg 90%
Chromium 0mcg 0%
Molybdenum 48.3mcg 110%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Navy Beans (navy Beans, Salt), Artichokes, Spelt, Lemon Juice, Red Onion, Mint, Olive Oil, Parsley, Salt, Black Pepper.

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