Home Recipe Salad Recipes Balsamic Spelt and Bean Salad

Balsamic Spelt and Bean Salad

balsamic_spelt_and_bean_salad.jpg
Ingredients:
  • (1 cup) uncooked spelt or wheat berries
  • (4 cups) water
  • (2 cups) fava beans, shelled and unpeeled
  • (3 Tbsp.) balsamic vinegar
  • (1 Tbsp.) extravirgin olive oil
  • (1/2 tsp.) salt
  • (1/2 tsp.) freshly ground black pepper
  • (2 cloves) garlic, crushed
  • (1/2 cup) oil-packed sun-dried tomato halves, drained and chopped
  • (1/2 cup) celery, diced
  • (1/3 cup) dried currants
  • (1/4 cup) fresh parsley, chopped
Servings
6
Salad

Balsamic Spelt and Bean Salad

A chunky and nutritious vegan-friendly salad packed with spelt, fava beans, veggies and dried currants.

Preparation Time
About 15 minutes
Cook Time
About 1 hr 45 minutes

    Instructions

  1. 1In a large saucepan, place spelt and enough water to cover by 2 inches. Place over High heat. When boiling, cover, reduce heat and simmer 1 1/2 hours.

  2. 2Fill a medium saucepan with 4 cups water and place over High heat. When boiling, add fava beans and cook 2 minutes. Drain and place under cold running water until cooled, drain again. Skin beans.

  3. 3Drain spelt. In a large bowl, whisk together vinegar, olive oil, salt, pepper and garlic. Toss in spelt, fava beans, tomatoes, celery and currants. Serve with chopped parsley over top.

Nutritional Information

Serving Size: 1 cup

Amount Per Serving:
  • Calories 190
  • Total Fat 4.6 g
  • Total Carbohydrate 35.4 g
  • Protein 6.2 g
  • Cholesterol 0 mg
  • Sodium 252 mg
  • Fiber 2.9 g

Additional Information

Recipe Category: Salad

Recipe Subcategory: Miscellaneous

Recipe Ethnicity: Italian

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: N/A

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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