Spelled is a cereal from the Gramineae family, rich in nutrients but not high in calories. In fact, 100 g of spelled contain about 335 Kcal, and it takes a few more to prepare tasty salads. Let's discover the recipes.
When the salad is made with spelled
Spelled, like quinoa, millet, barley or kamut wheat, is a cereal that lends itself well to being used for light and versatile recipes such as salads.
Single dishes or first courses, cereal-based salads are also tasty and nutritious dishes, rich in fiber - especially if you choose whole grains - and precious substances that even seasonal vegetables or dried fruit used as ingredients offer us. Here are three quick and simple recipes of spelled based salads .
Some simple basic rules to pay attention to and then go ahead with the imagination: the hulled spelled is boiled in abundant salted water for about 30-35 minutes without soaking, ten minutes less if it has been soaked.
There are also the semi-pearly and pearly varieties, which do not require soaking and cook in less time, from 15 to 20 minutes. Clearly the times are halved if you choose cooking in a pressure cooker and are slightly longer with steaming.
How is spelled cooked?
Spelled salad with grilled vegetables and dried tomatoes
Ingredients for four people:
- 300 grams of decorticated spelled,
- a courgette,
- a purple eggplant,
- one red and one yellow pepper,
- 5 or 6 dried tomatoes,
- extra virgin olive oil,
- fresh parsley.
Procedure : boil the spelled, following the times indicated above; take a grill pan and grill all the vegetables, except the cherry tomatoes, cut into small pieces; in a large bowl combine the spelled, chopped vegetables and poomodorini with parsley. Season with extra virgin olive oil and serve warm or cold.
Ligurian spelled salad
Ingredients for four people:
- 300 grams of decorticated spelled,
- fresh green beans a handful,
- two potatoes,
- fresh pesto (or basil leaves, four walnuts and a half garlic clove to be chopped together)
- extra virgin olive oil
Procedure : clean the beans and cut the pieces, peel the patarte and cut them into cubes; put both vegetables in the steamer or cook them in a steam basket. Meanwhile boil the spelled, following the times indicated above. When cooked, add the vegetables and two tablespoons of fresh pesto, mix well with a little oil. Serve warm with flakes of pecorino, if you like.
Spelled salad with pumpkin, pine nuts and asparagus
Ingredients for four people:
- 300 grams of decorticated spelled,
- a slice of pumpkin like Chioggia,
- a dozen asparagus tips,
- a spring onion,
- extra virgin olive oil,
- salt and pepper,
- some pine nuts.
Procedure : boil the spelled as indicated above; apart, boil or steam the asparagus tips; then fry the pumpkin cut into small cubes with the chopped onion in a pan with a little oil. Salt, pepper to taste over the vegetables, add the spelled and sprinkle with a handful of pine nuts.
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Spelled salad with avocado, pachino and feta
Ingredients for four people:
- 300 grams of spelled,
- 150 grams of feta,
- a ripe avocado,
- a spring onion,
- six cherry tomatoes,
- lemon juice,
- extra virgin olive oil,
- salt and pepper.
Procedure : boil the spelled as indicated above, cut the avocado, feta and the cherry tomatoes into quarters; once cooked the spelled, drain and season with salt, pepper, oil and lemon; when it is well warm add the rest of the ingredients.
Spelled salad with tofu, pomegranate and champignon mushrooms
Ingredients for four people:
- 300 grams of spelled,
- a dozen champignon mushrooms,
- a shallot,
- half a stick of natural tofu (about 150 grams),
- a ripe pomegranate,
- salt and pepper,
- extra virgin olive oil,
- little white wine.
Procedure : clean the mushrooms and cut them into thin slices, cut the tofu and shallot into strips and shell the pomegranate; after boiling the spelled as indicated above, place a couple of tablespoons of oil, sclogno, tofu and mushrooms in a large pot. Blow up a few minutes, add salt and pepper, blending with a little white wine. Then add the boiled spelled, put in a nice bowl and sprinkle with pomegranate grains.
