Curried Spelt Salad

15 75 210
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 6
Curried Spelt Salad
Health Highlights

Ingredients


2 cup Spelt, cooked (berries)
1 tsp Salt (more or less to taste)
2 tbsp Grape seed oil
2 1/2 tsp Curry powder
2 tsp Mustard seeds
3/4 tsp Cardamom, ground
3/4 tsp Coriander, ground
6 small Carrots (peeled & cut into 1/4" dice)
1 dash Black pepper
1/4 cup Apple cider vinegar
1 cup Red onion (thinly sliced)
1/2 medium Lemon (washed, cut lengthwise, ends removed, finely chopped with peel)
3 cup Arugula
2 cup Cilantro (coriander) (packed, plus more for garnish)
2 tbsp Extra virgin olive oil

Instructions


  1. Place spelt and 1 teaspoon kosher salt in a medium pot. Add water to cover by 1 1/2". Bring to a boil; reduce heat to medium-low and simmer, uncovered, until spelt is tender and water is mostly absorbed, about 1 hour. Drain; place in a large bowl.
  2. Meanwhile, heat vegetable oil in a medium saucepan over medium heat. Add curry, mustard seeds, cardamom, and coriander; cook, stirring often, until spices are fragrant and mustard seeds begin to pop (2-3 min). Stir in carrots and season with salt and pepper. Cook, stirring often, until carrots are crisp-tender (5-6 min).
  3. Add vinegar and stir until evaporated. Stir in onion and lemon. Remove pan from heat and stir until onion is wilted (1-2 min). Add vegetable mixture to bowl with spelt. Season to taste with salt and pepper. Let cool. 
  4. Before serving: add arugula, cilantro, and olive oil to spelt mixture; toss to combine. Transfer salad to a large platter. Garnish with cilantro sprigs.

Notes:

Carrots

are an excellent source of beta carotene which is converted to vitamin A in the body and is so important for vision health and immunity! 


Nutrition Facts

Per Portion

Calories 210
Calories from fat 92
Calories from saturated fat 9.2
Total Fat 10.3 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 4.6 g
Cholesterol 0
Sodium 448 mg
Potassium 392 mg
Total Carbohydrate 27.0 g
Dietary Fiber 5.7 g
Sugars 5.6 g
Protein 5.2 g

Dietary servings

Per Portion


Vegetables 2.1

Energy sources


Pygal46%467.1049973250837184.380115772892344%300.2593813699882231.626441821490410%353.29333357447774111.4128211480021146%44%10%CarbohydratesFatProtein
?
Help