Spelt Salad with Fresh Vegetables

This Spelt Salad with Fresh Vegetables combines the hearty, chewy texture of cooked spelt berries with crisp, fresh vegetables. Drizzled with a bright lemon vinaigrette, it’s easy to make and full of flavor. Perfect as a side dish or a light vegetarian meal, this salad is a great addition to your table any time of year.

Spelt is one of my favorite grains to use in many ways. If you are looking for more spelt recipes, be sure to check out all my other spelt recipes from the blog. 

Ingredients

• Cooked spelt- Be sure this is cooked and cooled beforehand. My favorite method for cooking spelt is in the pressure cooker. It is the easiest method and certainly the fastest. 
• Vegetables- I used cucumbers, tomatoes, mushrooms, and arugula. You can, of course, change this up any way you like, I will add more suggestions below. 
• Microgreens- these are optional, but having grabbed some at Trader Joes the last time I was there, I had to include them. 
• Green olives- another optional in the salad, but the salty flavor adds variety that is not to be missed. 
• Nuts- I used pistachios, but you can use any nut you like.
• Olive oil- for the vinaigrette. 
• White wine vinegar- also for the vinaigrette. 
• Dijon mustard- stoneground mustard can also be used in the vinaigrette, but I prefer Dijon. 
• Honey- or pure maple syrup works as well. The honey flavor is preferred by me. 
• Salt and pepper- for the vinaigrette and to sprinkle over the top of the finished salad. 

How to make

You will notice in this salad, I keep the ratio of spelt to vegetables lower. While spelt is one of favorite grains, I like to use it in moderation is this salad. This can be adjusted to your taste. It seems like most people I talk to who aren’t fans of grain salads have the same complaint, there are so many grains they can’t taste anything else. This is not one of those salads. 

Add the spelt, vegetables, and green olives in a large bowl. Mix the vinaigrette in a mason jar and combine. Taste and add salt and pepper as needed. Drizzle this over the ingredients and mix well. Pour into your serving dish. It is ready to serve. 

What is spelt?

Spelt (Triticum spelta) is an ancient grain and a species of wheat that has been cultivated for thousands of years. It is closely related to modern wheat but has distinct characteristics that set it apart. Spelt was widely grown in Europe during the Middle Ages and is experiencing a resurgence in popularity due to its nutty flavor and versatility.

Variations

• Vegetables: Add or swap with roasted bell peppers, zucchini, shredded carrots, radishes, or grilled eggplant.
• Greens: Replace arugula with spinach, kale, baby greens, or romaine lettuce.
• Herbs: Mix in fresh parsley, mint, dill, cilantro, or basil for added flavor.
• Cheese: Add crumbled feta, goat cheese, shaved Parmesan, or fresh mozzarella.
• Protein: Include chickpeas, black beans, grilled chicken, hard-boiled eggs, or cooked shrimp.
• Fruits: Toss in dried cranberries, sliced apples, pomegranate arils, or orange segments for sweetness.
• Nuts & Seeds: Sprinkle with toasted almonds, walnuts, pumpkin seeds, or sunflower seeds for crunch.
• Dressing: Try lemon-tahini dressing, balsamic vinaigrette, or a honey-mustard vinaigrette.
• Olives: Use kalamata olives or capers as an alternative to green olives for a different salty note.
• Microgreens: Experiment with pea shoots, sunflower sprouts, or radish microgreens.

Spelt Salad with Fresh Vegetables

Amy Sandidge

This spelt salad with fresh vegetables is a delicious vegetarian salad with ancient grains.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Salad

Cuisine American

Servings 4 servings

Ingredients

  

1x2x3x

• 1 cup cooked spelt
• 2 cups fresh arugula
• 3 cups vegetables- I used mushrooms, tomatoes, cucumbers, and shallots
• 1 cup microgreens optional
• ½ cup chopped pistachios optional
• ½ cup chopped green olives optional

White wine vinaigrette

• ½ cup olive oil
• ¼ cup white wine vinegar
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• salt and pepper to taste

Instructions

 

• Add the spelt, vegetables, and green olives to a large bowl.
• Mix the vinaigrette in a mason jar and combine. Taste and add salt and pepper as needed.
• Drizzle this over the ingredients and mix well. Pour into your serving dish. It is ready to serve.

Keyword ancient grain, arugula, cucumber, microgreens, mushrooms, shallots, spelt, tomato

Tried this recipe?Let us know how it was!

• Salads
• Side Dishes
• Spelt