This recipe combines crispy sunchokes, silky mushrooms, tender kale, and chewy spelt. The result is a tasty salad than can be served as side dish or on its own as a meatless entrée.
Before you start
Please note: Depending on the type of spelt berries used, they may require soaking at least 4 h before cooking.
If you cant'find sunchokes, replace them with small potatoes.
- Put the spelt berries in a pot, cover with lightly salted water then bring to a boil. Cover, and simmer until the berries are cooked, about 35 min. Drain and set aside.
- Meanwhile, put the sunchokes (or small potatoes) in another pot, cover with lightly salted water then bring to a boil. Boil until the sunchokes are tender, about 10 min. Drain the sunchokes, then slice them about ½ cm (¼ in) thick. Set aside.
- Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then coarsely chop and set aside.
- In a large skillet, heat the olive oil over medium-low heat. Add the shallots then cook, with occasional stirring, until they are softened, about 5 min. Remove them from the skillet and set aside.
- Add the canola oil to the skillet and heat over medium-high heat. Add the sunchokes and cooked until browned on the bottom, about 3 min. Turn the sunchokes and continue cooking until starting to brown, about 2 min. Push the sunchokes to the side of the skillet, then add the mushrooms. Season with salt and pepper to taste. Sauté the mushrooms over high heat until browned, about 3 min.
- Add the spelt, kale and shallots. Cook a few minutes until hot, then serve.
This recipe can be prepared to step 4 included one day ahead; refrigerate the components separately.
Nutrition Facts Table
per 1 serving (290g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2||servings|
|Grain Products :||1 ¼||servings|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||0||serving|
ClaimsThis recipe is :
- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin K
- Good source of :
- Folacin, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Source of :
- Calcium, Pantothenic Acid, Vitamin B2
- Low :
- Saturated Fat, Sodium
- Free :
- Added Sugar, Cholesterol, Trans Fat