It’s officially salad season!

And I’m obsessed with spelt. Like, seriously obsessed! As in I’ve gone through 3 packages of spelt in less than 3 weeks obsessed!

A while ago I came across this NY Times article on Ancient Grains and got really curious about one I had never heard of before: spelt. So I went to the grocery store and got myself a big bag. After a little googling on how to cook it properly, I had a pot of cooked spelt that I then proceeded to use in all sorts of salads (and sometimes even eat it pure by the spoonful).

My favorite way to use it was in this Spelt Salad with Navy Beans, Cherry Tomatoes and Cucumber. This salad is so refreshing and really benefits from the chewiness and nuttiness from the spelt. Not to mention it is packed with fiber and protein, which makes it a meal by itself and great for Meatless Monday!

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?

P.S. Wanna keep in touch? Follow me on Facebook, Twitter, Instagram or Pinterest to stay up to date with my posts! If you end up making one of my recipes, I would love to see it! Just take a photo and post it on your preferred Social Media and tag me or use the hashtag #oliviascuisine! :)

Spelt Salad with Navy Beans, Cherry Tomatoes and Cucumber

Name: Spelt Salad with Navy Beans, Cherry Tomatoes and Cucumber
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Yield: 6
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

Yield: 6

Prep Time: 5 minutes

Cook Time: 45 minutes

Total Time: 50 minutes

Packed with fibers and protein, this salad is refreshing and full of flavor! Substitute the spelt for farro or even wheat berries if you have trouble finding spelt!

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

You can make this salad one day ahead and refrigerate overnight.

Comments

Kim (Life in the Van)
April 20, 2015 at 6:19 am
This looks so delicious and fresh. Looking forward to trying it!
- Olivia
  April 20, 2015 at 2:58 pm
  Thank you, Kim!
Gayle @ Pumpkin 'N Spice
April 20, 2015 at 2:40 pm
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!
- Olivia
  April 20, 2015 at 2:59 pm
  Do try it! I’m utterly obsessed with it! lol
Manali @ CookWithManali
April 20, 2015 at 3:45 pm
I have never tried spelt, I really need to because this looks so yummy and flavorful!
Regina Elena Mesquita
April 20, 2015 at 3:46 pm
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!
mira
April 20, 2015 at 4:56 pm
I just can’t live without healthy salads like this one! Love it! Need to experiment with spelt more!
Savita @ ChefDeHome
April 20, 2015 at 5:14 pm
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.
Annie @ ciaochowbambina
April 21, 2015 at 6:35 pm
Okay! You’ve convinced me! It’s time to try spelt! I love the look of this salad!
Katy | Her Cup of Joy
April 22, 2015 at 7:46 am
I love how you use so many unique ingredients all the time. I will need to try spelt soon!
salad
June 02, 2015 at 4:57 am
I love making love to eat salad is very healthy. Nutritional information
Jag
March 27, 2017 at 4:36 pm
Can I use spelt flour in this recipe?
- Olivia
  March 31, 2017 at 6:32 pm
  Hi Jag, it won’t work with spelt flour. You need the grain itself! :) Best, Olivia
Roger
February 16, 2020 at 10:26 pm
Thanks Olivia! It is indeed super simple but absolutely jammed with flavour. I love that kind of dish in the summer!
Richard Tunner
February 18, 2020 at 8:39 pm
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.

Ingredients

Instructions

Notes

Hi, I’m Olivia Mesquita!

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