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Spelt salad recipe

Spelt salad recipe

  • Recipes
  • Dish type
  • Salad
  • Grain salad

Spelt is a nutty-flavoured grain that works really well in salads and will keep fresh for a day or two. I serve it as a side dish with chicken or salmon.

1 person made this

IngredientsServes: 6

  • Salad
  • 180g spelt
  • 150 to 200g roasted red peppers from a jar, very finely chopped
  • 50g red onion, very finely chopped
  • 100g Kalamata olives, chopped
  • 1 tablespoon finely chopped flat leaf parsley
  • 1 teaspoon finely chopped fresh mint
  • 125g pine nuts
  • Dressing
  • 2 cloves garlic, crushed
  • 2 teaspoons mustard
  • 4 tablespoons sherry vinegar
  • 1/2 teaspoon ground paprika
  • 120ml extra virgin olive oil
  • 1/4 teaspoon salt
  • black pepper, to taste

MethodPrep:5min ›Cook:35min ›Extra time:1hr › Ready in:1hr40min

  1. Rinse the spelt grains under cold water, soak overnight, drain and rinse again. This can also be done one day (or a few days) in advance.
  2. Pour 350ml water in a saucepan; add the soaked spelt and bring to the boil over medium heat. Cook gently for 40 to 60 minutes, or until the spelt is tender but chewy. Drain and place in a tubberware container; place in the fridge to cool completely.
  3. Salad:

  4. Place the red peppers, red onion, olives and fresh herbs in a large salad bowl; set aside.
  5. Heat a frying pan over medium heat without any oil. Add pine nuts and cook, shaking the pan every so often, until nuts are toasted and golden brown, about one or two minutes. Transfer to a plate and set aside to cool.
  6. Salad dressing:

  7. Whisk crushed garlic, salt, mustard, sherry vinegar, paprika, olive oil, salt and black pepper together in a jug.
  8. Add cooled pine nuts and cold spelt to the vegetables; pour dressing on top and toss to coat. Serve cold or at room temperature.

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Roasted Cauliflower And Spelt Salad

3. Put the cauliflower onto a baking tray and coat with 1 tablespoon vegetable oil, turmeric, cumin and a pinch of salt and pepper.

4. Cut the sweet potato into cubes and slice the red pepper.

5. Put the sweet potato and pepper onto a baking tray and coat with the remaining 1 tablespoon vegetable oil, smoked paprika and a pinch of salt and pepper.

6. Put both trays in the oven and roast for 40 minutes or until tender.

7. While the veg is roasting, cook the spelt. Add the vegetable stock and spelt to a saucepan, bring to the boil then reduce the heat and simmer for 30 minutes or until cooked through.

8. For the dressing, put the zest and juice of a lemon, mustard and olive oil into a jar with a well-fitting lid. Add in the dried herbs along with 1/2 teaspoon salt and a pinch of black pepper. Shake the jar to combine the dressing, it should emulsify and be a creamy yellow color.

9. Roughly chop the spinach and cut the cherry tomatoes in half.

10. Drain the spelt and add to a large bowl with the roast veg and dressing. Stir to coat everything in the dressing. If you are serving this straight away, add spinach and tomatoes. If you are serving this salad later, wait for the grains to cool before adding the spinach and tomatoes.


Recipe: Cold Spelt Salad

  • cooked spelt berries (soaked overnight, covered with water and simmered for an hour after boil)
  • carrots
  • pea pods
  • red onion
  • cubed cheese
  • broccoli
  • green olives
  • garbanzo beans

I think all the veggies are interchangeable with whatever you have on hand, but that red onion really makes it tasty. Spelt berries are a new thing for our family, and I have to tell you – we didn’t think we’d like this salad. My husband and I tasted the cooked grains and thought they were pretty chewy. We didn’t have high hopes for the final result! But once all the flavors meld together (it’s best to prepare in advance and cool for at least an hour), it’s a refreshing summer side dish (and we don’t even mind the chewiness one bit).

A yummy, protein packed Gluten-Free Pasta Salad is one of our families favorites, too.


Greek Spelt Berry Salad

With the beginning of a new year comes the chance of a clean slate for some, or a clean plate if you are talking about health and nutrition. We ended the year with tables covered in pies, cookies, cocktails, and good cheer. Some of us may have been more indulgent than others, and I will say I don’t regret a single bite of it. The new year is a good time to refocus our minds on nourishing our bodies with good food. By good food I don’t mean boring salads and carrot sticks, I mean good, flavorful food that is filling, and exciting, and not only feeds our bodies, but feeds our souls as well.

Yeah, I’m getting a little deep about food here people. Only a little though , don’t worry.

Food is comforting and fun , and brings people together, and for some of us, it is a passion and hobby in our lives.

Food is culturally meaningful and holds memories and traditions.

Everyone has memories and feelings brought on by foods.

This time of year it is easy for some to start hating food, because we use it against ourselves. We blame it for the way we look, we detest it when it becomes a bad habit we can’t control. So we take the new year as an opportunity to cut out all the “bad” stuff.

Many are not successful with this method because their plan only involves cutting out foods and doesn’t include adding in foods.

Adding foods to your lifestyle is not only more fun, enjoyable, and better for your body, it also is key to becoming the healthier you that you want to be.

My point is, boring old iceberg salads with two toppings and plain oatmeal every morning isn’t going to cut it if you want to be successful.

Often, when people ask me about being a vegetarian, the phrase “Well what do you eat?!” and the word “sacrifice” tends to come up.

The truth is, I would guess that I eat a wider variety of foods that most omnivores that I know.

The standard “western diet” plate might involve one starch, one or 2 veggies, and a animal protein.

My average plate may have 6 to 10 kinds of veggies, beans or legumes, and a starch or 2.

So if you are wanting to live a healthier life, I highly recommend that you look at your resolution not as cutting foods from your plate, but as a goal of adding things to your plate.

Yes, you should be cutting out those animal proteins, dairy, packaged foods, and fast foods, but for every one you cut out, you are going to add in at least 5 new foods.

By adding to your plate (the good additions of course) you will be adding to your life.

The best part of course, is you actually get to eat more!

This Greek Spelt Berry Salad is anything but boring. In fact it doesn’t even have any green leafy veg in it. Is it still a salad? It has lots of other veg though. You could add some greens too if you wanted. You could add anything. I call it a kitchen sink salad because i put in everything but the kitchen sink. I just search through the pantry and fridge and throw in anything that sounds good.

Spelt berries are not berries at all but a whole grain. They are chewy and nutty and filling and delicious.

They are supposed to be more easily digestible than other grains for those who have intolerance to wheat.

For the veg I throw in anything “Greek” sounding.

Calamata olives, sun dried tomatoes, artichoke hearts, all come from the jar and add that saltiness and a little it of oil.

Fresh parsley, cucumber , and tomato freshen up the dish and give a good crunch.

Top with pine nuts, because, well, I like to top everything I can with a few pine nuts.

To cook spelt berries, place 1 cup spelt and 3 cups water or vegetable broth in a pot on the stove. Simmer for 30 to 60 minutes or until spelt is soft but chewy. Add more water if needed. Save extra spelt berries in the fridge for other recipes for up to a week

This is the kind of salad that just gets better as it sits. The next day it is even better.

I didn’t add any dressing because I find the little bit of oil from the sun dries tomatoes and liquid from the olives adds enough. If you like a little more, just drizzle on a little from the jar, or more liquid from the olives.

To make glutton free, replace the spelt with you favorite rice, millet, quinoa, or buckwheat.


METHOD

Put the spelt into cold water and simmer until cooked, around 30- 40 minutes should do it.

Next, rub the pepper with oil and add a little salt before placing onto a lined baking tray. Roast in the oven until the skin has started to blacken – you will need to turn the pepper at least once for this to happen evenly.

Remove the pepper from the oven and place into a bowl. Cover with clingfilm and allow it to steam – this will make getting the skin off a little easier when it has cooled slightly. When you are peeling the skin away, remove any seeds and membrane before slicing the flesh into strips. Set aside.

Cut the fennel and shallot into wedges and add to a pan with a covering of water, a good drizzle of olive oil, salt and pepper. Boil hard until the water has evaporated and the vegetables are coated in oil. Pop into an oven at 200˚C for 8-10 minutes until nice and tender and turning golden in colour.

To make the salsa verde, blend with a stick blender, the soft herbs, capers, Dijon mustard, garlic and olive oil with some salt, pepper and lemon zest. Check for seasoning and set aside.

To plate up, mix the spelt with the roasted vegetables and rocket leaves. Lift on to plates and drizzle with the salsa verde.


Steps

Rinse the spelled under running water, place it in a pot full of cold water and cook for the time indicated on the package.

Meanwhile carefully wash the basil, tomatoes and peppers, soaking them in water and bicarbonate, then rinse thoroughly.

Clean the onion, chop finely and cut the tomatoes into wedges, add everything in a large bowl with the olives and the crumbled feta.

Clean now the peppers, cutting the petiole and cleaning them internally from the white filaments and seeds.
Cut only half of each pepper into small pieces and add it into the bowl together with the chopped basil.

When the spelled is cooked, drain it and cool it completely with running water and add the rest to the ingredients, season with olive oil and salt and mix.
The Greek spelled salad can be served after a few minutes of rest, so that the aromas are mixed, or it can be put to cool in the refrigerator.


Carrot Raisin Spelt Berry Salad with Cumin and Cilantro

I almost peed myself this morning when I saw the amount the fundraiser has raised so far!!

I am THRILLED beyond belief and I can’t thank you enough. Let’s see how much we can raise in the next 12 hours! I also appreciate those of you who are spreading the word and posting about the fundraiser on Twitter and Facebook. Thank you for rallying for such an important cause.

Pipe Dreams

This is a little story called Pipe Dreams.

Growing up, two of my idols were Hal Johnson and Joanne McLeod from Body Break. You may have heard of them. They are a pretty big deal.

And because I was so cool, I decided to email them at the ripe age of 17 years old, asking them to hire me. Yes, at 17. My momma always told me you miss all the chances you don’t take!

In a lengthy and passionate email, I told them exactly why I was the perfect candidate for this made up job. My love for fitness and nutrition made me a great fit for Body Break! I dreamed of us cycling around town together, hiking on the trails, and enjoying mini bags of grapes and trail mix as we chatted about phytonutrients.

In closing of my email, as a last desperate attempt, I believe I offered to work for FREE!

Need less to say, working with Hal and Joanne didn’t pan out, but I guess when life gives you lemons you just cook with them, right?

Carrot Raisin Spelt Berry Salad with Cumin and Cilantro

Yield: 3 cups

  • 1 cup uncooked spelt (or wheat) berries
  • 4 medium sized carrots, peeled and chopped into small 1/4” pieces
  • 1.5 tbsp extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/4 cup fresh lemon juice
  • 1 tsp Balsamic vinegar
  • 2 tsp ground cumin
  • 1 tsp paprika
  • Pinch or two of red pepper flakes (or ground red pepper)
  • 1/3 cup raisins
  • 1 tsp kosher salt + freshly ground black pepper, to taste
  • 2 bunches of Cilantro, stems removed and minced (yield about 5-6 tbsp minced)

1. Place spelt berries in a pot and cover with water to 2 inches above the berries. Bring to a boil and then simmer on medium until tender, about 35-45 minutes. Add more water if necessary.

2. Meanwhile, chop and prepare your veggies. In a medium sized bowl, stir together the chopped carrots, olive oil, minced garlic cloves, lemon juice, vinegar, cumin, paprika, red pepper flakes and raisins. Stir well and add into a large saucepan. Cook on medium heat for about 5 minutes or so. You just want to lightly cook this mixture. After about 5 minutes of cooking, place back into the bowl.

3. When the spelt berries are cooked, drain and rinse. Now stir them into the carrot mixture. Stir in your cilantro, salt, and pepper to taste and adjust seasonings if necessary. I added another teaspoon of olive oil. Serve warm or cold. Makes about 3 cups.

This salad rocked my world! It’s so pretty, isn’t it?

I adapted this recipe from my homegirl, Leslie Beck, RD. I call her homegirl because I feel like I know her personally (I don’t).

But, I have been reading her column in the Globe and Mail for a long time now and I feel like we are BFF’s.

Maybe she feels the same way?

This recipe turned out fantastic! The flavour is very unique…almost hard to put a finger on. The raisins added a fun pop of sweetness as a nice contrast to the tangy and fresh lemon dressing.

We also really loved the texture of this salad. It was super chewy! Chew, chew, chew. Just love that.

Eric preferred it heated up while I enjoyed it cold. It works both ways. He also said he would like more raisins next time, but I won’t get into his obsession with raisins… )


Broccoli, Spelt and Orange Salad Recipe by Davina McCall

A bit of citrus in a salad recipe perks it up beautifully and gives it a lovely tangy flavour. I use a pack of ready-cooked spelt for speed, but you can, of course, cook your own if you prefer or use any other smart carbs you like, such as cooked quinoa, pearl barley, brown rice or barley couscous. So yummy.

Ingredients:

Salad
300g ready-cooked spelt
300g tenderstem or purple
sprouting broccoli
1 tbsp olive oil
1 red chilli, deseeded and sliced
2 garlic cloves, finely sliced
2 tbsp sesame seeds, to garnish

Dressing
1 tbsp tahini
2 tbsp sesame oil
2 oranges
1 tsp rice vinegar
Salt and black pepper

1. Heat up the spelt according to the packet instructions and tip it into a serving bowl.
2. Put the broccoli in a steamer or a colander over a pan of boiling water and steam for 2 minutes, then set it aside.
3. Heat the olive oil in a large frying pan, add the broccoli and cook it gently for 2–3 minutes. Add the chilli and garlic and fry for another minute.
3. To make the dressing, whisk together the tahini, sesame oil, juice of half an orange and the rice vinegar in a small jug and season with salt and black pepper.
4. Peel and segment the remaining oranges, discarding the pith.
5. Mix the sautéed broccoli with the cooked spelt and add the orange segments.
6. Pour over the dressing, scatter with sesame seeds and serve.

TV Presenter Davina McCall’s new cookbook is filled with delicious and healthy family recipes that help you balance blood sugar, lose weight and feel fantastic. Following on from the huge success of Davina’s 5 Weeks to Sugar-Free and Davina’s Smart Carbs, Davina McCall is back with a brand new cookbook to help you kick the sugar habit and cut out junk food for good. Lavishly illustrated throughout, Davina’s Sugar-Free in a Hurry is full of healthy, delicious and – best of all – quick recipes. A strong advocate for a healthy lifestyle she has a successful range of fitness DVDs and raised millions through her Sport Relief challenge in 2013.

DAVINA’S SUGAR-FREE IN A HURRY by Davina McCall is published by Orion Books as a trade paperback and eBook, priced £16.99/£8.99.


Tabbouleh Salad Recipe with Spelt

Tabbouleh originated in the mountainous regions of Syria and Lebanon where a type of wheat called salamouni was cultivated. This wheat was used to make bulgur, a whole grain preparation resulting in a dried cracked cereal that is an essential ingredient in a tabbouleh salad recipe.

Our tabbouleh salad recipe replaces bulgar wheat with whole grain spelt. Since the spelt berry is larger and denser than bulgar, this version includes a more firm tomato (pear or cherry) for a chunkier overall texture.

This fresh, green tabbouleh salad is full of simple yet vivid flavors. It is fast and easy if you have prepared spelt you need to use up, but is it also well worth the prep time to experience a spelt version of this ancient dish.

Ingredients

  • 2 cups prepared spelt berries (whole grains)
  • 2-3 bunches fresh Italian (fat leaf) parsley
  • 1-2 bunches fresh mint
  • 2 bunches scallions (green onions)
  • 2-3 cups chopped tomatoes (3-4 whole ripe tomatoes or 32 oz. whole pear or cherry tomatoes)
  • 3-4 lemons for juice
  • ¼ cup extra virgin olive oil, additional to taste
  • Salt and fresh ground pepper to taste

Preparation

Rinse two cups of spelt berries and then soak fully covered in water for one hour to overnight. Bring four cups of water to boil, add spelt and cook for 40-50 minutes or until tender. Set aside to cool.

Stem and chop parsley and mint. Mince scallions. Chop tomatoes – leaving a mix of halves and quarters if using pear or cherry tomatoes. Add together with spelt in a large bowl and lightly toss until evenly mixed.

Juice 3-4 lemons. Drizzle olive oil and lemon juice and mix until thoroughly covered. Add salt and fresh ground pepper to taste. Best if chilled for an hour prior to serving. Enjoy!


Tomato and Einkorn Wheat (or Spelt) Salad Recipe

My weekday lunches revolve around salads like this one, built on grains, fresh vegetables, some sort of protein element, and fresh herbs. I prepare a few servings at a time, and that conveniently takes care of lunch for the next couple of days.

I do try to mix things up so as not eat the same thing all the time, but I admit I’ve become a little fixated on this particular one lately: it is full of flavor, refreshing and filling, with a satisfying mix of textures from the fleshy tomatoes and the chewy grain.

The cereal I am using is petit épeautre (literally, small spelt), an ancient cousin of spelt that goes by the Latin name Triticum monococcum or the common English name einkorn wheat.

Petit épeautre was one of the first cereals cultivated for food* it is a nutritious grain that thrives on arid, mountainous grounds where little else will grow. The one I buy, an organic petit épeautre de Haute Provence grown in the Southeast of France, is said to have been grown unchanged — without cross-breeding that is — in the area for 9,000 years**. It is protected by a geographical indication, and it hopped aboard the Slow Food Ark of Taste a few years ago.

Einkorn wheat has long been displaced by higher-yield crops, but it is regaining a little popularity in France and elsewhere, as conscious eaters try not to rely so heavily on common wheat, and also because it has been suggested that the grain, although not gluten-free, might be safe for gluten-intolerant patients. (I’ll hasten to note that more research is needed and it is too early to be taking any risks, but these initial findings are hopeful.)

Einkorn wheat is worth seeking out, but if you can’t find it, feel free to substitute spelt (Triticum spelta) or emmer wheat (Triticum dicoccum, a.k.a. farro) here, depending on what’s available locally.

While the tomatoes and petit épeautre are permanent fixtures of this salad, the third wheel varies according to what’s on hand: I like it with firm tofu, as pictured, but it is also very good — perhaps better — with feta or mozzarella. You’ll also note that I add a touch of ground cinnamon to the seasoning mix I like the spicy tickle it brings.

About the cinnamon I use

I am in love with the fresh cinnamon I order from Cinnamon Hill, a small company that specializes in sourcing and selling the highest-quality, freshest cinnamon from Sri Lanka and Vietnam (ordinary cinnamon usually comes from China or Indonesia). I get whole sticks, and grate them with the beautifully crafted (and highly giftable!) cinnamon grater that Cinnamon Hill has designed. Truly, you don’t know what cinnamon tastes like until you’ve tried freshly harvested, freshly grated, top-grade cinnamon, and it makes an amazing difference in this recipe.

* See Alternative Wheat Cereals as Food Grains, G.F. Stallknecht, K.M. Gilbertson, and J.E. Ranney, 1996.

** If you understand French, I recommend reading this interview with einkorn wheat producer Etienne Mabille.

Tomato and Einkorn Wheat (or Spelt) Salad

– 190 grams (1 cup) einkorn wheat or spelt or farro
– one shallot, minced
– one bay leaf
– barely 1/8 teaspoon ground cinnamon (I use fresh cinnamon from Cinnamon Hill)
– ground chili pepper, to taste
– 4 to 5 ripe medium tomatoes, about 600 grams (1 1/3 pounds)
– a small bunch of chives, snipped
– 170 grams (6 ounces) tofu, or 85 grams (3 ounces) feta cheese or 170 grams (6 ounces) mozzarella, cubed
olive oil
– red wine vinegar
salt, freshly ground pepper

Rinse the einkorn wheat, drain, and place in a medium saucepan. Add 480 ml (2 cups) cold water, the minced shallot, the bay leaf and 1/4 teaspoon salt. Bring to a simmer and cook, covered, for 45 minutes, or however long the package says you should I don’t pretend to know better. Let cool.

(Note: you can double the amounts of grain you cook, and freeze half for another time.)

When the einkorn wheat is at room temperature (or just above), place it in a medium salad bowl. Drizzle with olive oil, add a dash of vinegar, and add the cinnamon and chili pepper. Stir to combine.

Core the tomatoes and cut them into bite-size pieces. I like to keep the seeds and juices because I don’t mind liquids pooling at the bottom of the bowl (I just drink them), but if you prefer, you can run your thumbs in the cavities of the tomatoes to remove the seeds and juices. (In that case be sure to save and filter the tomato water for drinking.)

Add the tomatoes, tofu or cheese, and chives to the salad bowl, sprinkle with a bit of pepper, and toss to combine. Taste, and add a little salt if necessary.

Serve immediately, or cover and refrigerate until ready to serve. The salad will keep for a day or two, and travels well.