Learn how to make Navy Bean-Spelt Salad, one of Rita's recipes with source of protein, a starch for energy and fruits and vegetables for vitamins, minerals and fiber.

Navy Bean-Spelt Salad


  • 1¼ cups spelt (farro), rinsed and drained (can use quinoa, barley or another grain)
  • 2½ cups water
  • 1/3 cup chopped fresh mint
  • 1/3 cup chopped fresh parsley
  • ¼ cup minced red onion
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1/8 teaspoon freshly ground black pepper
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 1 (14-ounce) can artichoke hearts, drained and chopped
  • ½ cup feta cheese crumbles (optional)


  1. Place spelt and water in saucepan. Bring to a boil; reduce heat and simmer for 30 minutes or until tender and liquid is absorbed.
  2. Combine cooked spelt, mint and remaining ingredients in a large bowl. Stir well. Cover and store in the refrigerator until serving time.

Makes 5 servings.