Carrot Cranberry Spelt Berry Salad
This nutrition-packed salad makes a superb side dish. Spelt berries are a chewy whole grain that can be found in many bulk aisles.
1 1/2 cups (350 mL) spelt berries
3 medium carrots, diced
2 green onions, thinly sliced
1 bunch flat-leaf parsley, roughly chopped
1 cup (250 mL) dried cranberries
1/2 cup (125 mL) sunflower seeds
1/4 cup (60 mL) apple cider
2 Tbsp (30 mL) extra-virgin olive oil
Juice of 1/2 lemon
1/4 tsp (1 mL) cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Place spelt berries and 3 cups (750 mL) water in medium saucepan. Bring to a boil, reduce heat and simmer, covered for 40 minutes, or until tender. Drain and let cool.
Place carrots, green onion, parsley, cranberries, and sunflower seeds in large bowl. Mix in spelt berries.
In small bowl whisk together cider, extra-virgin olive oil, lemon, cumin, salt, and pepper.
Pour cider mixture over salad and mix well.
Serves 6.
Each serving contains:
294 calories; 8 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 54 g carbohydrates; 7 g fibre; 129 mg sodium
Source: "Cranberries + Carrots," alive #348, October 2011
Carrot Cranberry Spelt Berry Salad
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
