Spelt Summer Salad: A Taste of Scandinavian Sunshine

My grandmother, Astrid, always had a knack for transforming simple ingredients into something extraordinary. I remember summers in her sun-drenched kitchen, the air thick with the scent of dill and freshly baked bread. She would often prepare a vibrant grain salad, packed with the season’s bounty. While she traditionally used barley, I’ve adapted her recipe using spelt, a grain she also loved for its nutty flavor and chewy texture. This Spelt Summer Salad captures the essence of those memories – light, fresh, and bursting with the flavors of summer.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 1 hour
• Total Time: 1 hour 20 minutes (plus chilling time)
• Servings: 6-8
• Dietary Type: Vegetarian

Ingredients

• 1 1⁄2 cups wholegrain spelt berries
• 4 1⁄2 cups water
• 1⁄4 cup red onion, finely chopped
• 1 1⁄2 cups cherry tomatoes, halved
• 1 cucumber, coarsely chopped
• 1 cup black olives, halved (can use Kalamata olives)
• 1 tablespoon white balsamic vinegar
• 1 tablespoon olive oil (or canola oil)
• 1⁄2 cup crumbled feta cheese

Equipment Needed

• Large pot
• Colander
• Whisk

Instructions

1. Begin by cooking the spelt. In a large pot, combine the 1 1/2 cups of wholegrain spelt berries with 4 1/2 cups of water. Bring the mixture to a boil over high heat.

2. Once boiling, reduce the heat to low. Simmer the spelt, uncovered, until all the water is absorbed and the grains are tender. This should take approximately 1 hour. Be sure to check on it periodically to ensure it doesn’t dry out completely before the grains are cooked through. If needed, add a little more water, a quarter cup at a time, to ensure the spelt cooks properly.

3. Once the spelt is cooked and the water absorbed, drain it in a colander. Rinse the cooked spelt thoroughly with cold water to stop the cooking process and remove any excess starch.

4. Refrigerate the drained and rinsed spelt until it is thoroughly chilled. This will take at least 30 minutes, but chilling it overnight is perfectly fine and even allows the flavors to develop further.

5. While the spelt is chilling, prepare the dressing. In a small bowl, whisk together 1 tablespoon of white balsamic vinegar and 1 tablespoon of olive oil (or canola oil). Set this dressing aside.

6. In a large bowl, lightly toss together the chilled spelt, 1⁄4 cup of finely chopped red onion, 1 1⁄2 cups of halved cherry tomatoes, 1 coarsely chopped cucumber, and 1 cup of halved black olives. Kalamata olives can be used as a delicious alternative.

7. Drizzle the white balsamic vinegar and olive oil dressing over the salad. Gently toss everything together to ensure the spelt and vegetables are evenly coated with the dressing.

8. Either serve the salad immediately, sprinkled with 1⁄2 cup of crumbled feta cheese, or refrigerate it for about an hour to allow the flavors to mingle and meld together even more. If refrigerating, add the feta cheese just before serving to prevent it from becoming soggy.

Expert Tips & Tricks

• Cooking the Spelt Perfectly: The key to a great spelt salad is perfectly cooked spelt. You want it tender but still with a slight chew. Avoid overcooking, as this will result in mushy grains.
• Chilling is Key: Chilling the spelt after cooking is essential. Not only does it improve the texture of the salad, but it also allows the flavors to develop and deepen.
• Add Fresh Herbs: Fresh herbs like dill, parsley, or mint can elevate the flavor profile of this salad. Add them just before serving for the best aroma and taste.
• Make-Ahead Tip: The spelt can be cooked and chilled a day or two in advance. Simply store it in an airtight container in the refrigerator.
• Flavor Boost: For an extra layer of flavor, try toasting the spelt berries in a dry pan for a few minutes before cooking them. This will enhance their nutty aroma and taste.
• Vegan Option: Simply omit the feta cheese or substitute it with a plant-based alternative to make this salad vegan.

Serving & Storage Suggestions

This Spelt Summer Salad is a versatile dish that can be served as a light lunch, a side dish at a barbecue, or a healthy snack. It’s best served chilled or at room temperature.

To store leftovers, transfer the salad to an airtight container and refrigerate. It will keep well in the refrigerator for up to 3 days. The flavors will actually continue to develop over time. However, the cucumber may become slightly softer after a day or two.

I don’t recommend freezing this salad, as the texture of the vegetables and the spelt can change upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	280 kcal	14%
Total Fat	9g	12%
Saturated Fat	3g	15%
Cholesterol	15mg	5%
Sodium	350mg	15%
Total Carbohydrate	40g	15%
Dietary Fiber	7g	28%
Sugars	6g	N/A
Protein	10g	20%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

• Gluten-Free Option: While spelt is not gluten-free, you can substitute it with other grains like quinoa, brown rice, or buckwheat for a gluten-free alternative.
• Different Cheeses: Instead of feta cheese, try using goat cheese, halloumi, or even small cubes of mozzarella.
• Add Protein: Boost the protein content by adding grilled chicken, shrimp, or chickpeas to the salad.
• Seasonal Vegetables: Feel free to adjust the vegetables based on what’s in season. Bell peppers, zucchini, corn, or snap peas would all be delicious additions.
• Lemon Vinaigrette: For a brighter flavor, replace the white balsamic vinegar with lemon juice and add a pinch of lemon zest to the dressing.
• Herbed Vinaigrette: Infuse the olive oil with fresh herbs like rosemary or thyme before making the vinaigrette for an extra layer of flavor.
• Mediterranean Twist: Add artichoke hearts, sun-dried tomatoes, and pine nuts for a Mediterranean-inspired variation.

FAQs (Frequently Asked Questions)

Q: Can I make this salad ahead of time?
A: Absolutely! The spelt can be cooked and chilled a day or two in advance, and the salad can be assembled several hours ahead of serving. Just add the feta cheese right before serving to prevent it from becoming soggy.

Q: Can I use canned olives instead of fresh ones?
A: While fresh olives are preferred for their superior flavor and texture, canned olives can be used in a pinch. Just be sure to drain them well before adding them to the salad.

Q: Is spelt gluten-free?
A: No, spelt is not gluten-free. It contains gluten, so it is not suitable for people with celiac disease or gluten intolerance. Consider quinoa, rice, or buckwheat as alternatives.

Q: Can I add other vegetables to this salad?
A: Absolutely! Feel free to customize the salad with your favorite seasonal vegetables, such as bell peppers, zucchini, corn, or snap peas.

Q: How long does this salad last in the refrigerator?
A: This salad will keep well in the refrigerator for up to 3 days. However, the cucumber may become slightly softer after a day or two.

Final Thoughts

I hope this Spelt Summer Salad inspires you to create your own vibrant and flavorful dish. Feel free to experiment with different ingredients and adapt the recipe to your own taste preferences. This recipe is perfect for a light lunch, a side dish at a barbecue, or a healthy snack. Don’t hesitate to share your creations and feedback – I’d love to hear how you’ve made this salad your own! Perhaps pair it with a crisp glass of white wine or a refreshing sparkling water with a sprig of mint. Enjoy!