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Spelt Salad with White Beans and Artichokes Recipe

Spelt Salad with White Beans and Artichokes Recipe

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Spelt Salad with White Beans and Artichokes

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Ingredients

Count

Nutrition

225

Calories

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Ingredients:

Serving

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 tbsp fresh lemon juice
2 tbsp olive oil
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 (15-oz) can navy beans, rinsed and drained
1 (14-oz) can artichoke hearts, drained and chopped

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	225.42 Kcal (944 kJ)
Calories from fat	63.2 Kcal
		% Daily Value*
Total Fat	7.02g	11%
Sodium	135.18mg	6%
Potassium	338.05mg	7%
Total Carbs	35.07g	12%
Sugars	3.74g	15%
Dietary Fiber	6.92g	28%
Protein	7.3g	15%
Vitamin C	15.6mg	26%
Vitamin A	0.8mg	26%
Iron	95.8mg	532%
Calcium	66.8mg	7%

Amount Per 100 g
Calories	104.35 Kcal (437 kJ)
Calories from fat	29.25 Kcal
		% Daily Value*
Total Fat	3.25g	11%
Sodium	62.57mg	6%
Potassium	156.49mg	7%
Total Carbs	16.23g	12%
Sugars	1.73g	15%
Dietary Fiber	3.21g	28%
Protein	3.38g	15%
Vitamin C	7.2mg	26%
Vitamin A	0.4mg	26%
Iron	44.3mg	532%
Calcium	30.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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