Spelt and Kamut Salad
Discover a vibrant and wholesome dish with this Spelt and Kamut Salad, a nutritious medley of ancient grains and fresh vegetables perfect for a light meal or side dish. Packed with chewy spelt and kamut berries, crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and fragrant herbs like parsley and mint, this salad boasts both texture and flavor in every bite. A zesty homemade dressing of olive oil, lemon juice, honey, and Dijon mustard ties everything together, while optional crumbles of feta cheese add a creamy, tangy touch. Ready in just over an hour, this recipe is easy to make ahead and enjoy chilled or at room temperature. Whether you’re looking for a high-fiber salad, a colorful addition to your table, or a gluten-free* grain option (when substituting with certified gluten-free spelt and kamut), this dish is as versatile as it is delicious!
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Recipe Information
Ingredients
- 1 cup spelt berries
- 1 cup kamut berries
- 6 cups water
- 1 medium cucumber
- 1.5 cups cherry tomatoes
- 1 medium red bell pepper
- 0.5 small red onion
- 0.5 cup parsley
- 0.25 cup mint leaves
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse the spelt and kamut berries under cold water to remove any debris.
In a large pot, bring 6 cups of water to a boil. Add the spelt and kamut berries, then reduce the heat to a simmer. Cover and cook for 40-50 minutes or until the grains are tender but still chewy.
While the grains are cooking, dice the cucumber, cherry tomatoes, and red bell pepper into small, bite-sized pieces. Finely chop the red onion, parsley, and mint leaves. Set aside.
In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and pepper to make the dressing.
When the grains are done cooking, drain any excess water and let them cool to room temperature.
In a large mixing bowl, combine the cooked grains, chopped vegetables, herbs, and feta cheese (if using). Drizzle the dressing over the salad and gently toss to combine.
Taste and adjust seasoning with additional salt, pepper, or lemon juice, if needed.
Refrigerate for at least 30 minutes to allow flavors to meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 642 mg | 28% | |
| Total Carbohydrate | 55.7 g | 20% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 6.7 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 269 mg | 21% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 659 mg | 14% | |
*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.
