Spelt and Kale Salad

A Simple, Nourishing Salad

Spelt and Kale Salad is fresh, filling, and easy to prepare. Nutty spelt grains pair perfectly with tender kale leaves. This salad works well as a light meal or a hearty side. It’s packed with fibre, plant protein, and natural flavour. Ideal for lunch, meal prep, or a simple dinner plate.

Why This Salad Works

Cooked spelt adds chew and substance without heaviness. Kale softens when massaged, making it pleasant to eat. A simple dressing ties everything together without overpowering. Easy to customise with seeds, cheese, or vegetables. Balanced, fresh, and suitable for everyday meals.

Prep Time 15 mins

Cook Time 20 mins

Rest Time 5 mins

Total Time 40 mins

Cuisine: British

Courses: Dinner, Lunch

Difficulty: Beginner

Servings: 4

Estimated Cost: 5

Calories: 320

Best Season: Suitable throughout the year

Dietary: Vegetarian

Description

Spelt and Kale Salad is a healthy, filling bowl with cooked spelt grains, fresh kale, crisp vegetables, and a simple vinaigrette. Quick to prepare and full of fibre and flavour, it makes a perfect lunch, dinner, or make-ahead meal.

Ingredients

150 g whole spelt grains (rinsed)
100 g kale leaves (stems removed, chopped)
1 medium cucumber (diced)
10 cherry tomatoes (halved)
1 small red onion (thinly sliced)
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
Salt (to taste)
Black pepper (to taste)
30 g roasted nuts or seeds (Optional: (e.g., pumpkin seeds, almonds))

Instructions

Cook the spelt.

1
Boil spelt in salted water for 20 minutes until tender. Drain and let cool.

Prepare the kale.

2
Massage chopped kale with a pinch of salt for 1–2 minutes until slightly softened.

Mix vegetables.

3
Combine cucumber, cherry tomatoes, and red onion in a large bowl.

Make dressing.

4
Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl.

Combine salad.

5
Add cooled spelt and kale to vegetables. Pour dressing on top and toss gently.

Optional topping.

6
Sprinkle roasted nuts or seeds before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 320kcal

% Daily Value *
Total Fat 12g19%
Saturated Fat 1.5g8%
Sodium 210mg9%
Potassium 720mg21%
Total Carbohydrate 40g14%
Dietary Fiber 8g32%
Sugars 5g
Protein 10g20%

* 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

You can use pre-cooked spelt to save time.
Kale can be substituted with spinach or Swiss chard.
Add avocado for extra creaminess.

Optional Substitutions & Variations

Swap lemon juice with balsamic vinegar.
Add roasted vegetables like bell peppers or carrots.
Include crumbled vegan feta for flavour.
Use quinoa instead of spelt for a lighter texture.

Keywords: spelt salad, kale salad, healthy salad, vegan salad

Tips & Variations

Massage kale to make it more tender and reduce bitterness.
Prepare spelt in advance to save time during the week.

Serving Ideas

Serve chilled or at room temperature.
Great as a meal prep lunch.
Pair with grilled tofu or tempeh for added protein.

Conclusion

Spelt and Kale Salad is simple, nutritious, and filling.
It’s quick to prepare and keeps well for meal prep.
A versatile salad suitable for lunch, dinner, or as a side dish.
Try it once, and it becomes a staple in your healthy meals.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-and-kale-salad/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!