Mediterranean Spelt Salad Recipes

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FAVORITE MEDITERRANEAN SALAD

Got a crowd coming over for a backyard barbecue? This crisp, big-batch Mediterranean salad recipe makes a great accompaniment to any main dish you fix on the grill. -Pat Stevens, Granbury, Texas

Provided by Taste of Home

Categories     Lunch

Time 20m

Yield 28 servings (3/4 cup each).

Number Of Ingredients 14



Favorite Mediterranean Salad image

Steps:

  • In a very large salad bowl, combine the first seven ingredients. In a small bowl, whisk the dressing ingredients. Drizzle over salad and toss to coat.

Nutrition Facts : Calories 69 calories, Fat 6g fat (1g saturated fat), Cholesterol 2mg cholesterol, Sodium 117mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 1g fiber), Protein 1g protein. Diabetic Exchanges

18 cups torn romaine (about 2 large bunches)
1 medium cucumber, sliced
1 cup crumbled feta cheese
1 cup cherry tomatoes, quartered
1 small red onion, thinly sliced
1/2 cup julienned roasted sweet red peppers
1/2 cup pitted Greek olives, halved
DRESSING:
2/3 cup olive oil
1/4 cup red wine vinegar
1 garlic clove, minced
1 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper

MEDITERRANEAN SPELT SALAD

Get a taste of our Mediterranean Spelt Salad! Chickpeas, spelt berries, tomatoes, feta cheese and more make this Healthy Living spelt salad so delicious.

Provided by My Food and Family

Categories     Home

Time 1h45m

Yield 4 servings, 1 cup each

Number Of Ingredients 8



Mediterranean Spelt Salad image

Steps:

  • Combine all ingredients except dressing and vinegar in large bowl.
  • Mix dressing and vinegar until blended. Add to salad; mix lightly.
  • Refrigerate 1 hour.

Nutrition Facts : Calories 240, Fat 5 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 5 mg, Sodium 460 mg, Carbohydrate 0 g, Fiber 9 g, Sugar 0 g, Protein 11 g

2 cups cooked spelt berries, cooled
1 can (15.5 oz.) chickpeas (garbanzo beans), rinsed
1 cup cherry tomatoes, cut in half
1/4 cup crumbled feta cheese
1/4 cup finely chopped red onions
1/4 cup chopped fresh parsley
1/3 cup KRAFT Italian Roasted Red Pepper Dressing
1 Tbsp. HEINZ Apple Cider Vinegar

MEDITERRANEAN SPELT-STUFFED PEPPERS

Create colourful, vegetarian stuffed peppers with sun-dried tomatoes, and ribbons of spirallized courgettes and onions

Provided by Sophie Godwin - Cookery writer

Categories     Dinner, Main course

Time 45m

Number Of Ingredients 8



Mediterranean spelt-stuffed peppers image

Steps:

  • Heat oven to 200C/180C fan/gas 6. Place the peppers cut-side up on a roasting tray. Drizzle over 1 tbsp of the sundried tomato oil, season with sea salt and black pepper then roast for 20-25 mins until the peppers are tender.
  • Meanwhile, heat the remaining oil in a frying pan over a medium heat. Add the spiralized red onion. Cook for 2-3 mins until softened then transfer to a bowl.
  • Add in the remaining ingredients and some seasoning. Once the peppers are cooked, generously fill them with the spelt mix and return to the oven for 5 mins to heat through. Serve with a green salad.

Nutrition Facts : Calories 345 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 44 grams carbohydrates, Sugar 22 grams sugar, Fiber 12 grams fiber, Protein 10 grams protein, Sodium 0.8 milligram of sodium

4 large red peppers , halved and deseeded (stems left on)
100g fresh sundried tomatoes (sometimes called semidried or sun blush), chopped plus 2 tbsp tomato oil
1 large red onion , ends trimmed and spiralized on the flat blade of the spiralizer
1 large courgette , halved widthways, ends trimmed and spiralized into thin noodles
250g pouch pre-cooked spelt
100g mixed olives , pips removed and chopped
1 small pack of basil , shredded
green salad , to serve

MEDITERRANEAN GRAIN SALAD

Make and share this Mediterranean Grain Salad recipe from Food.com.

Provided by rbrynsaas

Categories     Grains

Time 40m

Yield 1 serving(s)

Number Of Ingredients 9



Mediterranean Grain Salad image

Steps:

  • In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
  • Drain bulgur in a fine mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar and oil. Season with salt and pepper, and toss. Top with cheese.

Nutrition Facts : Calories 389.7, Fat 18.8, SaturatedFat 7.3, Cholesterol 22.4, Sodium 185.2, Carbohydrate 46.2, Fiber 11.2, Sugar 1.2, Protein 14.2

1/3 cup medium grind bulgur
coarse salt
ground pepper
1 cup grape tomatoes, halved
1/2 cup fresh parsley, chopped
1/2 small shallot, minced
1 tablespoon red wine vinegar
2 teaspoons olive oil
1 ounce fresh goat cheese, crumbled

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