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 223 g
| 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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