Spelt Berry Salad


spelt_berry_salad

This protein-packed salad combines whole grain spelt, edamame, fresh herbs and vegetables, and a light dressing  lemon juice and apple cider vinegar dressing. The result is a satisfying meal perfect for lunch or dinner. This recipe comes to us from our friends at M Cafe.

Serves 8-12

  • 1 cup (6 oz) whole spelt berries
  • 2 cups frozen edamame
  • 1 cup carrot, diced
  • 1 cup celery, sliced
  • 1 cup green bell pepper, diced
  • 1 cup cucumber, diced
  • 1/4 cup scallions (green tops only), chopped
  • 1/4 cup parsley, chopped
  • 1/3 cup dill, chopped
  • 1/2 cup vegan mayonnaise
  • 1 tablespoon lemon juice
  • 1/4 cup raw apple cider vinegar
  • 1 tbsp. vegan honey or brown rice syrup
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon white pepper

Soak spelt berries for at least 4 hours or overnight.  Drain well, and add to a pot of lightly salted boiling water (at least a quart).

Boil for 20 – 30 minutes, or until grains are completely tender.  Drain well and rinse under cool water.  Drain again and set aside.

Meanwhile, make dressing by combining mayonnaise, lemon juice, apple cider vinegar, honey, salt and pepper in small bowl. Set aside.

In large mixing bowl, combine cooked spelt berries with chopped vegetables and herbs.  Fold in dressing, and let sit for a few minutes to allow flavors to blend before serving.

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Nutrition Information

Spelt Berry Salad

Servings per Recipe: 4

Amount per Serving

Calories:  461

Calories from Fat:  202

Total Fat:  22g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  368mg

Potassium:  440mg

Carbohydrates:  55g

Dietary Fiber:  12g

Protein:  15g

Sugars:  7g

Vitamin A:  44%

Vitamin C:  83%

Calcium:  14%

Iron:  27%

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