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Pesto-flavoured Spelt Salad

1 Reviews
100% would make this recipe again

Spelt, often referred to as the "caviar of grains", has a pleasant nutty taste. Slightly crunchy, it is excellent for cold salads. This one is a lovely picnic or summer party side dish.

Preparation : 10 min Cooking : 35 min
270 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2/3 cup spelt berries 120 g
23 leaves fresh basil 2/3 cup
1/2 clove garlic
3 tbsp pine nuts 20 g
4 tsp Parmesan cheese 4 g
1/4 cup extra virgin olive oil 65 mL
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, combine the garlic, pine nuts and basil in a food processor or a blender and finely chop. Add the grated cheese and olive oil, then mix until a creamy, but thick consistency is achieved.
  3. Toss the mixture with the cooked spelt. Adjust the seasoning, then serve hot or at room temperature.

Nutrition Facts Table

per 1 serving (100g)

Amount

% Daily Value

Calories

270

Fat

19 g

29 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

22 g

7 %

Fibre

4 g

15 %

Sugars

0 g

Protein

5 g

Vitamin A

1 %

Vitamin C

1 %

Calcium

2 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Fibre, Folacin, Iron, Niacin, Omega-6, Phosphorus, Selenium, Zinc
Good source of  :
Magnesium, Vitamin E, Vitamin K
Excellent source of  :
Manganese
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 0
Fats 3 ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Rice/Grain | Salads | Side dishes | Vegetarian | Kosher | Halal | Low Sodium | Picnic | Italian

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