Spelt Summer Salad

Bright, fresh, and packed with wholesome flavors, this Spelt Summer Salad is the perfect seasonal dish to elevate your table. Featuring nutty, chewy spelt grains as the hearty base, this colorful salad is bursting with juicy cherry tomatoes, crisp cucumber, and aromatic fresh herbs like parsley and mint. Crumbled feta cheese adds a creamy, savory touch, while a zesty dressing of lemon juice, olive oil, and a hint of honey ties it all together. Ready in under an hour, this vibrant dish is as nutritious as it is delicious, making it ideal for light lunches, picnics, or as a refreshing side at your summer gatherings. Serve it chilled or at room temperature for a versatile recipe that celebrates the best of seasonal ingredients. Perfect for those looking for a healthy whole-grain salad recipe!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup spelt
• 3 cups water
• 1 whole English cucumber
• 1.5 cups cherry tomatoes
• 0.5 medium red onion
• 0.5 cup feta cheese
• 0.25 cup fresh parsley
• 0.25 cup fresh mint
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 teaspoon honey
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the spelt under cold water and combine it with 3 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 25-30 minutes or until the grains are tender but still chewy.

Step 2

Once cooked, drain any excess water from the spelt and set it aside to cool to room temperature.

Step 3

While the spelt is cooking, dice the English cucumber into small cubes, halve the cherry tomatoes, and finely mince the red onion. Place the prepared vegetables in a large mixing bowl.

Step 4

Chop the fresh parsley and mint finely and add them to the bowl with the vegetables.

Step 5

In a small bowl, whisk together the lemon juice, olive oil, honey, salt, and black pepper to create the dressing.

Step 6

Once the spelt has cooled, add it to the mixing bowl with the vegetables and herbs. Crumble the feta cheese into the bowl.

Step 7

Pour the dressing over the salad and gently toss until all the ingredients are well combined and evenly coated.

Step 8

Taste and adjust seasoning with additional salt or pepper, if needed.

Step 9

Refrigerate for 20-30 minutes before serving for the best flavor. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1642.2g)

Amount per serving	% Daily Value*
Calories	1261.2

Total Fat 62.8g	0%
Saturated Fat 17.3g	0%
Polyunsaturated Fat 4.4g
Cholesterol 66.8mg	0%
Sodium 2102.1mg	0%
Total Carbohydrate 149.5g	0%
Dietary Fiber 23.7g	0%
Total Sugars 20.9g
Protein 39.2g	0%

Vitamin D 12IU	0%
Calcium 583.3mg	0%
Iron 10.7mg	0%
Potassium 1915.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.8%

Protein: 11.9%

Carbs: 45.3%