A light and protein-rich summer one-dish meal made with pearl spelt, zucchini, and squid. Perfect for a balanced lunch or for meal prep, it is prepared in a few steps and enjoyed both hot and cold.
Rinse the pearl spelt under cold water and cook it in plenty of salted water for 20-30 minutes, leaving it slightly al dente. Drain it and set aside.
Wash the zucchini and cut them into half-moons or cubes. Sauté them in a pan with a drizzle of extra virgin olive oil over medium-high heat, adding a pinch of salt.
Cut the squid into pieces and quickly boil them in lightly salted water for a few minutes, until tender but not rubbery.
Combine the spelt, zucchini, and squid in the pan. Add turmeric, black pepper, and chopped fresh parsley.
Mix and let the flavors blend for 2-3 minutes over low heat, then serve immediately or keep for the next meal.
Large pan
Large pot
Strainer
Store in the refrigerator in an airtight container for up to 2 days. It can be enjoyed cold or just slightly warmed; freezing after cooking is not recommended because the texture of the squid and zucchini would be affected.
Variations: for a gluten-free version, replace the spelt with brown rice, quinoa, or buckwheat. For a vegetarian or vegan variation, omit the squid and add crispy chickpeas, sautéed tofu, or edamame.
Italia
| Energy (kcal) | 99.23 |
| Carbohydrates (g) | 9.66 |
| of which Sugars (g) | 0.93 |
| Fat (g) | 4.02 |
| of which Saturates (g) | 0.79 |
| Protein (g) | 6.18 |
| Fiber (g) | 1.02 |
| Sale (g) | 0.06 |
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