Spelt Salad with Fava Beans

Vegetarian
Vegan
Dairy Free
Health score
26%
Spelt Salad with Fava Beans
45 min.
6
252kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup celery diced
  • 0.3 cup currants dried
  • tablespoon olive oil extravirgin
  • cups avarakkai / broad beans whole shelled unpeeled 2 pounds pods
  • 0.3 cup parsley fresh chopped
  •  garlic cloves crushed
  • 0.5 teaspoon salt 
  • 0.5 cup oil-packed sun-dried tomato halves drained chopped
  • cups water 
  • cup wheat berries uncooked

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Place spelt in a large saucepan; cover with water to 2 inches above spelt. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until spelt is tender.
  2. Drain.
  3. Bring 4 cups water to a boil in a medium saucepan.
  4. Add fava beans; cook 2 minutes.
  5. Drain and rinse with cold water; drain.
  6. Remove and discard tough outer skins from beans.
  7. Combine spelt, fava beans, tomatoes, celery, and currants in a large bowl.
  8. Combine vinegar and next 4 ingredients (through garlic), stirring with a whisk.
  9. Drizzle over spelt mixture; toss well to coat.
  10. Sprinkle with parsley.

Nutrition Facts

Calories252kcal
Protein15.96%
Fat11.09%
Carbs72.95%

Properties

Glycemic Index
48.17
Glycemic Load
8.19
Inflammation Score
-5
Nutrition Score
11.78130429724%

Flavonoids

Apigenin
5.63mg
Luteolin
0.12mg
Kaempferol
0.06mg
Myricetin
0.39mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:251.95kcal
12.6%
Fat:3.26g
5.02%
Saturated Fat:0.42g
2.6%
Carbohydrates:48.32g
16.11%
Net Carbohydrates:39.06g
14.2%
Sugar:10.8g
12%
Cholesterol:0mg
0%
Sodium:227.98mg
9.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.57g
21.14%
Vitamin K:51.01µg
48.58%
Fiber:9.26g
37.05%
Manganese:0.51mg
25.35%
Folate:72.86µg
18.21%
Iron:3.18mg
17.65%
Copper:0.34mg
17.01%
Potassium:579.42mg
16.56%
Magnesium:50.28mg
12.57%
Phosphorus:118.17mg
11.82%
Vitamin C:8.04mg
9.74%
Vitamin B1:0.12mg
8.15%
Vitamin B3:1.43mg
7.15%
Vitamin A:343.85IU
6.88%
Calcium:68.74mg
6.87%
Vitamin B2:0.12mg
6.78%
Vitamin B6:0.12mg
5.81%
Zinc:0.86mg
5.72%
Vitamin B5:0.32mg
3.23%
Selenium:2.22µg
3.17%
Vitamin E:0.4mg
2.67%
Source:My Recipes