What are the benefits of spelt?
olive nutritionist Kerry Torrens says: “Packed with energising and immune-strengthening vitamins and minerals, including vitamin B3, zinc and iron, spelt is an ancient form of wheat. It supplies more protein than conventional wheat, including gluten (making spelt unsuitable for those with coeliac disease).
However, the gluten in spelt is more water-soluble, making it easier to digest. This spelt and mushroom risotto uses pearled spelt, which means the outer layer of bran has been removed – this speeds up the cooking process and allows the grain to soak up all the delicious flavours.
- dried porcini mushrooms 20g
- vegetable oil 2 tbsp
- chestnut mushrooms 250g, sliced
- onion 1, finely chopped
- garlic 2 cloves, finely chopped
- pearled spelt 250g
- white wine a glass (optional)
- vegetable stock 500ml, hot
- soft cheese 2 tbsp
- Italian hard cheese 25g, finely grated, plus extra to serve
- flat-leaf parsley a small bunch, leaves torn
- lemon 1, zested and a squeeze of juice
- Kcals 375
- Fat 13g
- Saturates 4.4g
- Carbs 44.5g
- Sugars 7.8g
- Fibre 9.2g
- Protein 15.3g
- Salt 0.2g