60minutes, 40 of them waiting
519Calories
15gProtein
1serving
In Italy the grain is called farro and the salad is summer food: nutty, firm, good cold. The spelt cooks for forty minutes, the rest is one pan and a knife.
Ingredients
Forserving
- 80 gSpelt, whole grain
- 100 gCourgette
- 100 gPeppers
- 100 gCherry tomatoes
- 40 gRed onion
- 15 gOlive oil (1 tbsp)
- 15 gLemon juice (1 tbsp)
- Basil, parsley, salt, pepper
How to make it
- Cook the spelt in salted water for 40 minutes until firm to the bite, drain and cool it.
- Fry the diced courgette and pepper brown in half the oil, then salt.
- Halve the tomatoes, finely chop the onion, mix everything with the spelt, the rest of the oil, the lemon, herbs, salt and pepper.
- Leave it to draw for ten minutes.
One tip
Soaking the spelt overnight halves the cooking time.
Nutrition per serving
| Calories | 519 |
|---|---|
| Protein | 15 g |
| Fat | 18 g |
| Carbs | 74 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
—
2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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