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Spelt with Vegetables and Tuna

17/11/2023

Spelt with vegetables and tuna is a balanced and tasty dish, perfect for a light but complete meal. Here is the recipe:

Ingredients

  • 200 g of pearled spelt
  • 1 zucchini
  • 1 carrot
  • 1 pepper (red or yellow)
  • 1 small onion
  • 150 g of tuna in oil (or natural)
  • Fresh parsley to taste
  • Extra virgin olive oil
  • Salt and pepper to taste

Preparation

  1. Start by rinsing the spelt thoroughly under cold water, then put it in a pot with plenty of salted water. Bring to a boil and cook according to the instructions on the package (usually it takes about 25-30 minutes). After cooking, drain the spelt well and let it cool down.

  2. In the meantime, wash and cut the vegetables: dice the zucchini, slice the carrot into thin rounds, cut the pepper into strips, and the onion into slices. In a skillet, heat a drizzle of extra virgin olive oil and gently sauté the onion until it becomes transparent.

  3. Add the carrots and after a couple of minutes also the zucchini and pepper. Cook the vegetables over medium heat, adding a little water if necessary, until they are tender but still crisp. Season with salt and pepper.

  4. Drain the tuna and flake it coarsely with a fork.

  5. In a large bowl, combine the cooled spelt, sautéed vegetables, and tuna. Gently mix to combine all the ingredients.

  6. Transfer the mixture into a salad bowl, sprinkle with chopped fresh parsley, and dress with a drizzle of raw extra virgin olive oil.

  7. Taste and adjust the seasoning with salt and pepper if necessary. You can serve the spelt salad with vegetables and tuna either warm or at room temperature, depending on your personal taste.

Curiosity

Spelt is an ancient grain that is highly valued in Italy, especially in the Tuscany and Umbria regions. It is rich in fibers, proteins, and minerals, making the dish not only tasty but also very nutritious.

Italian twist: For an additional touch of Mediterranean flavor, you might add some Taggiasca olives or a few rinsed capers, which pair well with the tuna and vegetables.

Remember that you can vary the vegetables according to the season or your personal tastes, the important thing is to maintain a nice balance of colors and flavors. Enjoy your meal!

Spelt with Vegetables and Tuna