Light but Satisfying
Spelt and quinoa salad combines firm grains with fresh vegetables. The texture stays balanced and filling. Each bite feels clean and fresh. The flavours stay simple and clear.
Easy and Flexible
This salad works for lunch or dinner. You can prepare it ahead. It travels well for work or picnics. The ingredients adapt easily to what you have.
Spelt and Quinoa Salad
Description
A fresh grain salad made with cooked spelt, quinoa, crisp vegetables, and a light lemon dressing. Filling without feeling heavy. Ideal for meal prep, packed lunches, or easy dinners.
Ingredients
Instructions
- Cook spelt in salted water for 20 minutes until tender. Drain.
- Cook quinoa in water for 12 minutes until fluffy. Drain.
- Cool grains for 5 minutes.
- Whisk olive oil, lemon juice, mustard, salt, and pepper.
- Place spelt and quinoa in a large bowl.
- Add cucumber, tomatoes, and red pepper.
- Pour dressing over the salad.
- Toss gently until combined.
- Stir in fresh parsley.
- Serve or chill before serving.
- Note: Cool grains slightly to keep vegetables crisp.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 390kcal
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 2g10%
- Sodium 310mg13%
- Potassium 480mg14%
- Total Carbohydrate 54g18%
- Dietary Fiber 8g32%
- Sugars 6g
- Protein 12g24%
* 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
- Rinse quinoa well to remove bitterness.
- Use pearl spelt for faster cooking.
Optional Substitutions & Storage
- Add feta or olives for extra flavour.
- Replace parsley with mint or basil.
- Store covered in the fridge for up to 3 days.
- Stir before serving to refresh texture.
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