Spelt Grain Salad with Sesame Ginger Dressing and Edamame

Valentina
Servings: 4 Total Time: 1 hr Difficulty: Easy
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Chewy spelt, crisp vegetables and a sharp ginger dressing
Spelt grain salad with edamame, shredded red cabbage and carrot in a white bowl on a linen cloth, window light View Gallery 2 photos

Spelt sesame ginger grain salad is a cold salad of chewy pearled spelt, edamame and raw vegetables in a sharp, nutty dressing. It takes 60 minutes from start to bowl, and most of that is hands-off simmering and cooling.

The texture stays chewy, not soft. The carrots and red cabbage stay crisp, and fresh ginger keeps the dressing clean.

You can make the base up to 4 days ahead. The spelt soaks up the dressing as it sits, so the flavors settle. Add the cucumber, scallions and cilantro on the day you serve it.

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It suits a packed lunch, a family table or a casual gathering. The steps stay clear, and the ingredients are easy to find and low in cost.

Why You’ll Love This Recipe

  • Chewy grains and crisp vegetables stay distinct in every bite
  • The base keeps 4 days, so lunches are ready all week
  • Pantry staples and one piece of fresh ginger keep the cost low
  • The steps stay clear: simmer, toss, cool, then finish
Wooden spoon folding sesame ginger dressing into warm cooked spelt and edamame in a large mixing bowl

Ingredient Notes

  • pearled spelt: Pearled or semi-pearled spelt cooks in about 25 minutes. Whole spelt berries need 45 to 60 minutes, so adjust the timing if you use them.
  • fresh ginger: Grate it on a microplane, skin on if the root is young and thin. Ground ginger is a poor swap because it tastes dusty and lacks the bite.
  • toasted sesame oil: It is concentrated, so a single tablespoon flavors the whole dressing. Keep the sunflower oil in the mix to stop it from overpowering the salad.
  • rice vinegar: Unseasoned rice vinegar gives a soft acidity. Apple cider vinegar works, though the dressing tastes a little sharper.
  • edamame: Frozen shelled edamame goes straight into the pot with no thawing. Drained canned chickpeas are a pantry swap.
  • soy sauce: Regular soy sauce contains wheat. Use tamari if you want a deeper, slightly less salty flavor.
Two bowls of salad on a wooden table with lime wedges, chopsticks and a glass of iced water, ready to eat

Spelt grain salad with edamame, shredded red cabbage and carrot in a white bowl on a linen cloth, window light
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Spelt Grain Salad with Sesame Ginger Dressing and Edamame

Author: Valentina Cooking Method: Cuisine: Courses: Recipe Keys: B budget-friendly H healthy lunch M make-ahead M meal prep P plant-based S spelt W wholegrain
Difficulty: Easy Prep Time 15 mins Cook Time 25 mins Rest Time 20 mins Total Time 1 hr
Servings: 4 Estimated Cost: £ 2.10 Calories: 137
Best Season: all_year_round

Description

Pearled spelt is simmered with edamame, then tossed warm in a ginger and sesame dressing so every grain absorbs flavor before the raw vegetables go in.

Ingredients

Cooking Mode Disabled

Salad

Sesame ginger dressing

Instructions

  1. Toast the sesame seeds in a dry 20 cm / 8-inch skillet over medium heat for 2 to 3 minutes, stirring, until light gold and nutty. Tip them onto a plate. Whisk the sesame oil, sunflower oil, rice vinegar, soy sauce, maple syrup, ginger, garlic and lime juice in a small bowl or jar.
  2. Grate the carrots, shred the cabbage, dice the cucumber and slice the scallions. Keep the cucumber, scallions and cilantro together in a covered bowl in the fridge for the final step.
  3. Rinse the spelt in a fine-mesh sieve. Bring the water and salt to a boil in a 3-quart / 2.8 L saucepan, add the spelt, and reduce to a gentle simmer. Cook for 21 minutes, add the edamame, and simmer for 4 more minutes. Taste a grain at 22 minutes. It should be chewy with no hard white core. Overcooked spelt turns pasty, so drain as soon as it's ready.
  4. Drain the spelt and edamame well in the sieve and shake off the water. Tip them into a large bowl and toss with two-thirds of the dressing, about 100 ml. Let the bowl cool for 20 minutes, stirring once or twice, until the grains are barely warm.
  5. Fold in the grated carrots and shredded cabbage. You can cover and refrigerate the base now for up to 4 days, or finish the salad straight away.
  6. Just before serving, add the cucumber, scallions, cilantro, toasted sesame seeds and the remaining dressing. Toss, taste, and adjust with a squeeze of lime or a pinch of salt.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 137kcal
% Daily Value *
Total Fat 16g25%
Saturated Fat 2g10%
Sodium 580mg25%
Potassium 450mg13%
Total Carbohydrate 53g18%
Dietary Fiber 9g36%
Sugars 8g
Protein 15g30%
Vitamin A 8500 IU
Vitamin C 27 mg
Calcium 110 mg
Iron 3 mg
Vitamin E 3.5 mg
Vitamin K 40 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 5 mg
Vitamin B6 0.3 mg
Folate 150 mcg
Phosphorus 310 mg
Magnesium 100 mg
Zinc 2 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

  • Drain the cooked spelt well, because leftover water thins the dressing.
  • Hold back one third of the dressing and add it just before serving.
  • Taste the dressing on a piece of cooked spelt, since the grain mutes salt and acid.
  • Add the cucumber and cilantro on the day you eat the salad.
Keywords: spelt grain salad, sesame ginger salad, spelt salad recipe, make-ahead grain salad, vegan grain salad

Equipment

  • 3-quart / 2.8 L saucepan
  • 20 cm / 8-inch dry skillet
  • fine-mesh sieve
  • large mixing bowl
  • microplane or fine grater
  • small jar or bowl for the dressing

Tips

  • Rinse the pearled spelt in a fine-mesh sieve for 30 seconds to remove surface starch and keep the cooked grains separate.
  • Toss the spelt with the dressing while it's still warm, because warm grains absorb the ginger and vinegar evenly.
  • Grate the ginger on a microplane and add the juice too, so the dressing carries heat without stringy fibers.
  • Toast the sesame seeds in a dry skillet for 2 to 3 minutes, and tip them out as soon as they smell nutty.
  • Slice the red cabbage thinly with a sharp knife so it softens slightly in the dressing yet keeps a crisp edge.

Variations

  • Swap the edamame for one 400 g can of drained chickpeas when you want a pantry-only version with similar protein.
  • Fold in 200 g of cubed baked tofu or shredded cooked chicken to turn the salad into a fuller dinner portion.
  • Replace the red cabbage with shredded kale or sliced snap peas, and add a pinch of chili flakes to the dressing.

Storage and Reheating

Store the base in an airtight container in the fridge for up to 4 days at 40 F / 4 C or below. The base is the dressed spelt, edamame, carrots and cabbage. Refrigerate it within 2 hours of cooking.

Once you add the cucumber, scallions and cilantro, finish the salad within 1 day. The cucumber releases water, and the herbs darken.

This salad is best cold or at room temperature, so there is no reheating step. Warming it softens the carrots and cabbage and turns the grains pasty. For packed lunches, carry the cucumber, herbs and extra dressing in a small separate container. Plain cooked spelt freezes for up to 2 months, but the dressed salad does not freeze well.

Serving Suggestions

Serve the salad in shallow bowls with a pinch of extra sesame seeds and a lime wedge. It works as a light lunch on its own, with about 15 g of protein per serving from the spelt and edamame.

For a fuller meal, add pan-fried tofu, soy-glazed salmon or a soft-boiled egg. Grilled chicken skewers also sit well beside it.

For a casual gathering, double the recipe and serve it from a wide bowl at room temperature. Roasted sweet potatoes and warm flatbreads round out the table.

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Frequently Asked Questions

Expand All:

How do I know when pearled spelt is done for a grain salad?

Pearled spelt is done after about 25 minutes at a gentle simmer, when a grain bites through with a slight chew and no hard white core. Start tasting at 22 minutes. Drain it right away, because grains left sitting in hot water keep softening and turn pasty in the salad.

Can I use all toasted sesame oil in the sesame ginger dressing?

No, the dressing turns overpowering. Toasted sesame oil is concentrated, so this recipe uses 1 tablespoon of it with 2 tablespoons of sunflower oil. Any neutral oil, such as avocado or light olive oil, can replace the sunflower oil without changing the balance.

Why does my spelt grain salad taste flat the next day?

The spelt keeps absorbing dressing as it sits, so the acid and salt fade. That's why the recipe holds back a third of the dressing until serving. If it still tastes flat, add a squeeze of lime or a teaspoon of rice vinegar, then taste again.

What protein goes well with spelt sesame ginger grain salad?

Crispy pan-fried tofu, soy-glazed salmon and a 6-minute soft-boiled egg all work. The salad carries about 15 g of protein per serving from the spelt and edamame, so it holds up as a light lunch alone. Add one of these for a larger dinner.

Is spelt sesame ginger grain salad gluten free?

No. Spelt is a species of wheat and contains gluten, and regular soy sauce adds more. For a gluten-free version, swap the spelt for cooked quinoa or millet and use tamari labeled gluten-free. The salad is dairy-free and vegan as written.

What is the difference between spelt and farro in a grain salad?

Farro usually refers to emmer wheat, a separate species from spelt, though the two look alike and both stay chewy. Spelt tastes slightly sweeter and nuttier. Pearled spelt cooks in about 25 minutes and pearled farro in 20 to 25, so either works here with a quick taste test at 20.

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