TessLouise, Can You Please Help? - HelpForIBS.com Message Boards

I took this recipe from May's Cooking Light as a request from LisafromLA. I haven't made it yet, but it looks like some salads I've had before. It just needs a little help, and I was hoping to hear some advice from you when you get a chance. I've made a few notes already. I'd like to test out the finished version before it goes into the Official Recipe Index.

And check out the SODIUM content at the bottom! I presume that's from the bottled red peppers and marinated artichoke hearts. That's definitely gotta go.

sperry_twiggins

Spelt Salad

T = Tablespoon
t = teaspoon
c = cup

Dressing:
2 T chopped fresh flat-leaf parsley
2 T vegetable broth
1 ½ T extravirgin olive oil (or canola, I presume)
1 T fresh lemon juice
1 T red wine vinegar
1 T Dijon mustard
½ t salt
¼ t black pepper
1 garlic clove, crushed

Salad:
1 ¼ c uncooked spelt (farro), rinsed and drained
1 ½ c vegetable broth
1 c water
1 c cut green beans
¾ c ¼” sliced carrots
½ c frozen green peas, thawed
½ c frozen whole-kernel corn, thawed (Most of us will leave out this ingredient)
½ c marinated artichoke hearts, drained & chopped (I would use non-marinated frozen, thawed)
¼ c pitted ripe olives
¼ c pitted green olives
1 (7 oz) bottle roasted red bell peppers, drained and chopped

1. To prepare dressing, combine the first 9 ingredients in a small bowl, stirring well with a whisk.
2. To prepare salad, combine spelt, 1 ½ cups broth, and 1 cup water in a saucepan, and bring to a boil. Reduce heat, and simmer 25 min.
3. While the spelt is cooking, bring water to a boil in a medium saucepan, and add green beans and sliced carrots. Cook until crisp-tender. Drain and plunge into cold water. Drain again. Combine spelt, green beans, carrots, and remaining ingredients in a large bowl. Add dressing, and toss well to coat. Let stand for 30 minutes, stirring occasionally. Yield: 6 servings (serving size: 1 cup). Serve chilled or at room temperature. Make a day ahead to let the flavors blend and bloom.

Calories: 234 (29% from fat); FAT 7.6g (sat 0.7g mono 3.7g, poly 0.7g); PROTEIN 7.8g; CARB 40.5g; FIBER 9.4g; CHOL 0mg; IRON 2.8mg; SODIUM 837mg; CALC 41mg.

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