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Summer Spelt Medley
Ingredients
-
1 1/2
cups uncooked spelt
-
water
-
3/4
cup chopped red sweet pepper
-
3/4
cup chopped seeded cucumber
-
1/2
cup shredded carrots
-
1/2
cup sliced radishes
-
1/4
cup sliced green onions
-
2/3
cup low-fat mayonnaise
-
2
tablespoons lemon juice
-
1/4
teaspoon salt
-
1/8
teaspoon cayenne pepper
Directions
1. In a medium saucepan, combine spelt and enough water to cover by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, about 1 hour or until tender. Drain well and place spelt in a large bowl.
2. Add sweet pepper, cucumber, carrots, radishes, and green onions to spelt; stir to combine. In a small bowl, whisk together mayonnaise, lemon juice, salt, and cayenne pepper. Add to spelt mixture and toss to coat. Cover and refrigerate at least 1 hour or up to 6 hours.
3. Makes 6 to 8 servings
Nutrition Facts
(Summer Spelt Medley)
- Servings Per Recipe 6,
- Calories 278,
- Protein (gm) 7,
- Carbohydrate (gm) 41,
- Fat, total (gm) 10,
- Cholesterol (mg) 9,
- Saturated fat (gm) 2,
- Dietary Fiber, total (gm) 5,
- Vitamin A (IU) 2721,
- Vitamin C (mg) 40,
- Sodium (mg) 272,
- Calcium (DV %) 20,
- Iron (DV %) 2,
- Vegetables () 1,
- Starch () 3,
- Fat () 2,
- Percent Daily Values are based on a 2,000 calorie diet
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