Spelt Salad with Navy Beans, Cherry Tomatoes and Cucumber
It’s officially salad season!
As you all know, I’m no vegetarian – just look at the last 3 posts on my blog – but I do like to cook vegetarian meals and I’m a huge grain fan. I seriously can’t wait to expand my use of spelt in things other than salad. I’ve read it is great in meatballs (where its starchiness works as a binder), risottos, porridges and pilaf!
And as for using beans in salads, that is a recent trend for me. I grew up eating my beans hot, along with white rice. It was later in life that I fell in love with Black-Eyed Pea Salad, which inspired me to start adding beans. It is indeed a great way to boost any type of salad, really.
Also, once the spelt is cooked, this salad is made in less than 5 minutes! I don’t know about you, but this is all I want for Spring and Summer. Low maintenance recipes that are still bursting with flavor and nutrients.
All I wanna do is pack this salad, put it in my picnic basket and go enjoy it at the park or anywhere outdoors! Wanna join?
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Spelt Salad with Navy Beans, Cherry Tomatoes and Cucumber
Ingredients
- 1 1/2 cups dry spelt
- 4 1/2 cups water
- 1 can, 15.5oz navy beans, drained and rinsed
- 1 package, 12oz cherry tomatoes, quartered or halved
- 1 cucumber, finely cubed
- 1/4 cup chopped parsley
- 1/4 cup chopped fresh chives
- 1/3 cup extra-virgin olive oil
- 2 Tbsp Balsamic Vinegar
- Salt and pepper to taste
Instructions
- In a medium saucepan, over medium high heat, cook the spelt grains, a pinch of salt and the water until it boils. Reduce the heat to low, cover, and let it simmer for 45 minutes to 1 hour or until the spelt is tender. Drain, transfer to a large bowl and set it aside to cool. You could also add a dash of olive oil for flavor.
- Once the spelt is cool, add the navy beans, the tomatoes, the cucumber and the herbs and toss to combine.
- In a separate bowl, combine the balsamic vinegar, the salt and pepper and the olive oil. Whisk until emulsified.
- When ready to serve, pour the dressing over the salad and toss to coat.
- Serve at room temperature!
Notes
22 Comments on “Spelt Salad with Navy Beans, Cherry Tomatoes and Cucumber”
This looks so delicious and fresh. Looking forward to trying it!
Thank you, Kim!
What a pretty salad, Olivia! I’ve never tried spelt before, so you’re definitely convincing me to do that. Love the flavors in here!
Do try it! I’m utterly obsessed with it! lol
I have never tried spelt, I really need to because this looks so yummy and flavorful!
Perfect salad for your next summer! We are going to winter time here in Brazil but I really love grains and beans, so I’ll make it any way!
I just can’t live without healthy salads like this one! Love it! Need to experiment with spelt more!
I love healthy salads. I don’t think I even wait for season! But, yes, you are right, it’s official salad season now and I loved this colorful plate! Never used spelt in salads before! pinning to try later.
Okay! You’ve convinced me! It’s time to try spelt! I love the look of this salad!
I love how you use so many unique ingredients all the time. I will need to try spelt soon!
I love making love to eat salad is very healthy. Nutritional information
Can I use spelt flour in this recipe?
Hi Jag, it won’t work with spelt flour. You need the grain itself! :) Best, Olivia
What are the nutrition facts on this recipe? Mainly Carbs, Protein, Calories, and Fats.
Thanks!
Thanks Olivia! It is indeed super simple but absolutely jammed with flavour. I love that kind of dish in the summer!
Looks like a perfect weeknight meal. I always get the wheat berries and farro in my cabinet confused, so this may end up being a wheat berry dish, hah.
Such a pretty salad!
Did you use spelt berries, pearled spelt, or semi-pearled spelt? I’m confused be the number of options at the store.
I use spelt berries! :)
Amazing! Followed the instruction exactly, except I used wheat berries because I keep them in my pantry. I will try it with the spelt if I come across it. I will definitely remake…
This looks amazing! Would farro work instead of spelt? I can’t seem to find spelt in my local grocery stores.
Yes it would!! :)