Cooking Spelt Berries Basic Recipes

COOKING SPELT BERRIES - BASIC

Cooking Spelt Berries - Basic image

I recently started to cook with spelt berries and in the beginning wasn't sure how best to cook them. I've since learnt that the same general rules apply as cooking brown rice, with a ratio of 1:2 with water. If you don't have the time you don't have to soak them before cooking, just add some more water and cook a little longer. One cup of cooked spelt has about the same number of calories as brown rice, with twice the amount of protein & iron. Spelt is naturally high in fibre and contains significantly more protein than wheat, 25% more I have read. Other recipes I've read use a ratio of 1:3, but that usually means draining out the excess water...this seems to work for me, adapted from Anita's Organic Mill, (www.anitasorganic.com).

Provided by magpie diner

Categories Low Cholesterol

Time 2h

Yield 2 1/2 cups

Number Of Ingredients 2

Ingredients

1 cup spelt berries
2 cups water

Steps:

Soak the berries in enough water to cover them for an hour, or longer (even overnight). Drain and rinse.
Add the spelt berries and water to a pot and bring to a boil. Once boiling, reduce heat, stir and cover.
Gently boil for about 50 minutes, until all water is absorbed (may be slightly longer, but check to make sure it hasn't dried out).
Cooked spelt should be chewy and soft.

Nutrition Facts : Calories 235.2, Fat 1.7, SaturatedFat 0.3, Sodium 11.3, Carbohydrate 48.9, Fiber 7.5, Sugar 4.8, Protein 10.1

CAJUN SPELT

Cajun Spelt image

Spelt is a member of the wheat family and can be used interchangeably with wheat berries, although spelt is slightly milder in flavor. We love pairing spelt's plump and tender kernels with Cajun flavors.

Provided by Food Network Kitchen

Categories side-dish

Time 1h5m

Yield 4 servings

Number Of Ingredients 10

Ingredients

3/4 cup whole spelt
2 tablespoons olive oil
1 small green bell pepper, cut into thin 1-inch strips
4 scallions, cut into 1/2-inch-long pieces, white and green parts separated
2 stalks celery, thinly sliced
2 ounces Canadian bacon, cut into 1/2-inch pieces
2 cloves garlic, thinly sliced
1/2 teaspoon Cajun seasoning
1 cup cherry tomatoes, halved
Kosher salt

Steps:

Combine the spelt with 1 1/2 cups of water in a medium saucepan. Bring to a boil, reduce heat to medium low, cover and simmer until most of the water is absorbed and the grains are tender but still chewy, about 30 minutes. Remove from the heat and let sit, covered, for 10 minutes. Let cool completely (spelt can be made up to a day ahead).
Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper, scallion whites, celery and Canadian bacon and cook, stirring frequently, until the vegetables are crisp-tender and the ham is lightly browned, about 4 minutes. Add the garlic and Cajun seasoning and cook, stirring, for 1 minute. Add the spelt, tomatoes, scallion greens and 1/2 teaspoon salt cook, stirring, until the spelt and tomatoes are warmed through, about 2 minutes. Transfer to a serving dish and serve hot.

Nutrition Facts : Calories 250 calorie, Fat 9 grams, SaturatedFat 1.5 grams, Cholesterol 5 milligrams, Sodium 520 milligrams, Carbohydrate 36 grams, Fiber 6 grams, Protein 10 grams, Sugar 5 grams

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