Superfood - March-April 2017

94 SUPERFOOD

WHOLESOME GRAIN DISHES

Use wholesome grains

to create delicious,

simple dishes that are

both satisfying and

healthy. By Alex Hely-

Hutchinson

WHOLESOME GRAIN

DISHES

Spelt with Parsley-almond Pesto, Cherry Tomatoes & Parmesan

When I moved to my new house, we decided

to have a barbecue on that fi rst warm summer

evening. I wanted to make something simple

and delicious to accompany some of our

other summer evening dishes – oysters,

salad, roasted vegetables and burgers. I had

spotted the large bunch of parsley in the

herb patch of the beautiful big garden and

decided to make this light, refreshing dish.

SPELT

• 200g (7oz) pearled spelt, soaked
  in water for at least 1 hour


• 2 tbsp olive oil


• 1 onion, fi nely chopped


• 1 garlic clove, crushed


• 250g (9oz) cherry tomatoes, halved


• 150g (5½oz) rocket


• 50g (1¾oz) shaved Parmesan

PESTO

• 75g (2¾oz) fl aked almonds


• 50g (1¾oz) parsley


• 1 garlic clove, crushed


• 100ml (3½fl oz) extra-virgin olive oil


• juice of 1 lemon


• pinch of sea salt and freshly ground black
  pepper

SERVES: 4

1. Start by making the spelt. Add 1 litre of
   water to a medium pan and bring to the boil.
   Add the drained spelt and reduce the heat so
   the water is at a gentle rolling boil. Cook for
   20 minutes until tender.


2. Add the olive oil to a pan over a
   medium heat. Add the onion and let it cook
   for about 7 minutes until soft ened, then
   add the garlic and cook for a minute longer.

Remove from the heat and stir in the

tomatoes.

3. To make the pesto, place all the ingredients
   in a food processor or blender and pulse
   briefl y (about 6 times) for a more textured
   pesto, or blend at high speed for a minute or
   so for a smoother pesto.


4. Drain the cooked spelt and allow to cool
   slightly. Mix with the onion and tomatoes in
   a bowl and add stir in about 8 tablespoons of
   the pesto.


5. Season with salt and pepper and serve
   with the rocket and shaved Parmesan.

PER SERVING FOR THE SPELT 285kcals, 12.6g protein,

8.5g fat, (2.7g saturates), 43g carbs, 7.1g fi bre, 7.3g sugar,

0.3g sodium

PESTO PER TBSP 71kcals, 0.9g protein, 7.2g fat, (0.9g

saturates), 0.7g carbs, 0.5g fi bre, 0.3g sugar, <0.1g sodium

QUICK TIP

Any left over

pesto can be

stored in the

fridge in an

airtight jar for

up to 5 days.

SF9_P94-95 Grains SHSD.indd 94 02/02/2017 11:00