Tuesday, February 20, 2007

Spelt Salad with White Beans and Artichokes, Cooking Light Jan/Feb 2007

I bought the ingredients for this dish last week. It didn't make it on to the menu for a variety of reasons, but made a stunning debut last night instead. It was quick, delicious and really satisfying. I still think it odd that such a salad was featured in the January/February issue of Cooking Light instead during the summer months, but that doesn't change the fact that I really loved this recipe.

Reading as many cooking and health magazines as I do, I know that grains like spelt are wonderfully healthy and a marvelous addition to one's diet. But, that doesn't change the fact that when I hold the bag in my hand, I have NO idea what to do with it! Following this recipe made for a structured yet easy first experience. I will definitely make this again, both for the ease of preparation and the versatility of the recipe. I could see adding a variety of ingredients (including but not limited to cubed tofu, chickpeas, hearts of palm, bell pepper, carrots, cucumbers etc) and will treat it as a jumping off point for future experimentation.

My changes this time around - I added a chopped clove of garlic, and sauteed the onion and garlic briefly with a little non-stick cooking spray. I personally don't care for raw onion. I used cannellini beans, and I added one tablespoon of lemon flavored olive oil (one tablespoon regular olive oil and one tablespoon lemon flavored olive oil). I also added half a cup of crumbled feta cheese. And I didn't measure the herbs, but grabbed a big handful and chopped from there.
Spelt Salad with White Beans and Artichokes
From Cooking Light

Spelt (also called farro) is a high-protein grain with a mellow nutty flavor, and it provides an alternative to bulgur for those who have wheat allergies. (Bulgur is a good substitute if you do not have spelt for this dish.) It's nice chilled or at room temperature. Include a cluster of red grapes and crusty Italian bread in your bag.

1 1/4 cups uncooked spelt (farro), rinsed and drained
2 1/2 cups water
1/3 cup chopped fresh mint
1/3 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 (15-ounce) can navy beans, rinsed and drained
1 (14-ounce) can artichoke hearts, drained and chopped

Combine spelt and 2 1/2 cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender and liquid is absorbed.

Combine cooked spelt, mint, and the remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator.


Yield: 5 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 204(29% from fat); FAT 6.5g (sat 0.8g,mono 4g,poly 0.9g); PROTEIN 7.4g; CHOLESTEROL 0.0mg; CALCIUM 40mg; SODIUM 437mg; FIBER 4.9g; IRON 3.2mg; CARBOHYDRATE 30.7g

1 comment:

mykopginger said...

I lived in Brooklyn for 14 years! Now live back in the Pacific NW. Just spent the day in Bellingham getting exercise along the waterfront, and went into the great Food Co-op there where I got my dinner of Spelt and Artichoke salad and a Green Lentil Salad, both delicious. Came home and got online to find a recipe, and here it is, on your site! Your suggestions for additions sound delicious, too. I used to be a preschool teacher there in Brooklyn in the Prospect Heights/Park Slope area. Good luck, you're doing good work.