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!
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Recipe Information
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
Instructions
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.
Once cooked, drain any excess water from the spelt and set it aside to cool to room temperature.
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.
Chop the fresh parsley and mint finely and add them to the bowl with the vegetables.
In a small bowl, whisk together the lemon juice, olive oil, honey, salt, and black pepper to create the dressing.
Once the spelt has cooled, add it to the mixing bowl with the vegetables and herbs. Crumble the feta cheese into the bowl.
Pour the dressing over the salad and gently toss until all the ingredients are well combined and evenly coated.
Taste and adjust seasoning with additional salt or pepper, if needed.
Refrigerate for 20-30 minutes before serving for the best flavor. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2102 mg | 91% | |
| Total Carbohydrate | 149.5 g | 54% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 20.9 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 583 mg | 45% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1916 mg | 41% | |
*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.
