Spelt and Tomato Salad
Jami Nolen
July 4, 2010
It's important during picnic season to practice good food safety in the heat, leaving food out no longer than 2 hours. Keep hot food hot and cold food cold. This salad is perfect for picnics because it doesn't contain any heavy mayonaise or egg-based salad dressings, making it taste lighter and better able to withstand the outdoors.
Yield
5 servings
Ingredients
- 1 cup uncooked spelt
- 4 teaspoons extra virgin olive oil
- 1/4 teaspoon fresh grated lime rind
- 1 tablespoon fresh lime juice
- 1 tablespoon white wine vinegar
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups tomatoes, chopped
- 1 3/4 cups chopped seeded cucumber
- 1/3 cup fresh cilantro leaves
- 3/4 cup sliced peeled avocado
Preparation
- Cook spelt according to directions. Drain and rinse with cold water; drain well.
- Combine oil, rind, juice, vinegar, salt, and pepper in a large bowl; stir with a whisk. Add spelt, tomatoes, cucumber, and cilantro; toss gently to coat. Garnish evenly with avocado. Serve immediately.
Nutrition Information
Calories: 208 (36% from fat)
Fat: 8.3 g (sat 1.1 g, mono 4.8 g, poly 1 g)
Protein: 5.6 g
Carbohydrate: 33.4 g
Fiber: 6.1 g
Cholesterol: 0.0 mg
Iron: 2.1 mg
Sodium: 363 mg
Calcium: 16 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
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Last update: Friday, July 30, 2010
