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Wheat Berry (Or Farro) and Lima Bean Salad Recipe

Wheat Berry (Or Farro) and Lima Bean Salad Recipe

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Wheat Berry (Or Farro) and Lima Bean Salad

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Ingredients:

Serving

5 cups water
1/2 tsp salt
1 1/2 cups wheat berries or whole spelt ( farro)
1/4 cup lemon juice
2 tbsp white wine vinegar ( herb or garlic flavored)
2 minced garlic cloves
1 tsp salt
1/2 tsp black pepper
1 seeded and chopped cucumber (large)
1 cup frozen lima beans (thawed )
1 seeded and chopped tomato (large)
1 seeded and chopped red bell pepper (medium)
1/2 cup extra virgin olive oil
1/2 cup chopped fresh mint
1/2 cup chopped fresh basil

Directions:

Bring water and first 1/2 teaspoon salt to a boil in a large saucepan.
Add the wheat berries or spelt; return to boiling.
Reduce heat and simmer, covered 45 to 60 minutes or until tender and drain.
Rinse with cold running water and drain again.
Or - in a large saucepan soak spelt in water and 1/2 teaspoon salt in the refrigerator for 6 to 24 hours. Do not drain, bring to boiling, reduce heat and simmer, covered for 30 minutes or until tender.
Transfer wheat berries or spelt to a large bowl.
Add lemon juice, vinegar, garlic, 1 teaspoon salt and pepper - toss to combine and let stand 15 minutes.
Stir in the cucumber, lima beans, tomato, sweet pepper, olive oil, mint and basil.
Serve immediately or cover and chill for up to 3 days.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	160.33 Kcal (671 kJ)
Calories from fat	91.55 Kcal
		% Daily Value*
Total Fat	10.17g	16%
Sodium	305.8mg	13%
Potassium	209.09mg	4%
Total Carbs	12.79g	4%
Sugars	1.22g	5%
Dietary Fiber	3.26g	13%
Protein	2.44g	5%
Vitamin C	19.1mg	32%
Vitamin A	0.7mg	25%
Iron	103.9mg	577%
Calcium	48.4mg	5%

Amount Per 100 g
Calories	72.07 Kcal (302 kJ)
Calories from fat	41.15 Kcal
		% Daily Value*
Total Fat	4.57g	16%
Sodium	137.47mg	13%
Potassium	93.99mg	4%
Total Carbs	5.75g	4%
Sugars	0.55g	5%
Dietary Fiber	1.46g	13%
Protein	1.09g	5%
Vitamin C	8.6mg	32%
Vitamin A	0.3mg	25%
Iron	46.7mg	577%
Calcium	21.8mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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