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Spelt and Quinoa Salad

spelt and quinoa salad in a ceramic bowl

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.

Cuisine:
Courses: ,
Servings: 4
Estimated Cost: 4.20
Calories: 390
Best Season: Summer, Spring
Dietary: Vegan, Vegetarian
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
  • 100 g Pearl spelt (rinsed)
  • 100 g Quinoa (rinsed)
  • 1 Cucumber (diced)
  • 150 g Cherry tomatoes (halved)
  • 1 Red pepper (diced)
  • 3 tbsp Olive oil
  • 1 tbsp Lemon juice
  • 1 tsp Dijon mustard
  • Salt (to taste)
  • Black pepper (to taste)
  • 2 tbsp Fresh parsley (chopped)
Instructions
  1. 1
    Cook spelt in salted water for 20 minutes until tender. Drain.
  2. 2
    Cook quinoa in water for 12 minutes until fluffy. Drain.
  3. 3
    Cool grains for 5 minutes.
  4. 4
    Whisk olive oil, lemon juice, mustard, salt, and pepper.
  5. 5
    Place spelt and quinoa in a large bowl.
  6. 6
    Add cucumber, tomatoes, and red pepper.
  7. 7
    Pour dressing over the salad.
  8. 8
    Toss gently until combined.
  9. 9
    Stir in fresh parsley.
  10. 10
    Serve or chill before serving.
  11. 11
    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.
Keywords: spelt and quinoa salad, healthy grain salad, spelt recipes, quinoa salad

Tips & Variations

Simple Add-Ins

Add roasted vegetables for depth. Use chickpeas for extra protein. Sprinkle seeds for crunch.

Dressing Changes

Swap lemon for red wine vinegar. Add honey for mild sweetness.

Conclusion

Spelt and quinoa salad keeps meals fresh and filling. The grains hold texture well. The flavours stay clean and flexible. It works well for busy days and planned meals.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-and-quinoa-salad/
Valentina - Spelt Recipes
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!