Pearled Spelt Salad With Peas Gooseberries Food
PEARLED SPELT SALAD WITH PEAS & GOOSEBERRIES
A bright, seasonal salad with nutritious grains, greens, tomatoes, fennel, carrot and a touch of sweet berry flavour
Provided by Mat Follas
Categories Dinner, Starter
Time 40m
Number Of Ingredients 10
Steps:
- Put the onion, celery and carrot in a pan with 200ml water. Bring to the boil, then simmer for 15 mins. Add the spelt to the pan, cover and continue to simmer for 10 mins. Add the sliced fennel and pea pods, and cook for a further 10 mins. Check that the spelt is cooked - it should be soft but slightly al dente. Add a generous pinch of salt to the water, then strain. Put the spelt and poached vegetables in the fridge to cool for 1 hr.
- To serve, put the salad leaves on a plate, then spoon the spelt and vegetables on top. Dress the plate with the tomatoes, gooseberries, pea pods and fennel fronds. Finally, drizzle with a little rapeseed oil.
Nutrition Facts : Calories 185 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 12 grams sugar, Fiber 10 grams fiber, Protein 7 grams protein, Sodium 0.3 milligram of sodium
CURRIED SPELT SALAD
Provided by Bon Appétit Test Kitchen
Categories Salad Chicken Onion Side Picnic High Fiber Lunch Curry Arugula Healthy Low Cholesterol Bon Appétit Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 6 to 8 servings
Number Of Ingredients 16
Steps:
- 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 (or 12-15 minutes if using semi-pearled farro). Drain; place in a large bowl.
- 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 minutes. Stir in carrots and season with salt and pepper. Cook, stirring often, until carrots are crisp-tender, 5-6 minutes.
- Add vinegar and stir until evaporated, 1-2 minutes. Stir in onion and lemon. Remove pan from heat and stir until onion is wilted, 1-2 minutes. Add vegetable mixture to bowl with spelt. Season to taste with salt and pepper. Let cool. DO AHEAD: Can be made 1 day ahead. Cover and chill.
- Add chicken (if using), arugula, 2 cups cilantro, and olive oil to spelt mixture; toss to combine. Transfer salad to a large platter. Garnish with cilantro sprigs.
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