A Simple Salad with Real Bite

This Spelt Chickpea and Spinach Salad brings together fresh greens, tender chickpeas, and the nutty flavour of cooked spelt. The ingredients come together in a clean, balanced way that feels comforting without being heavy. The spelt adds texture, the spinach adds freshness, and the chickpeas add steady protein. The first forkful shows how the flavours sit well together without extra effort.

Why This Salad Works So Well

The recipe stays easy and relies on everyday ingredients. You only need to cook the spelt, toss everything in a bowl, and coat it with a simple dressing. The salad keeps its shape, travels well, and suits a packed lunch or a light dinner. You can also adjust the vegetables and seasoning without losing the main idea. It is a simple base salad that works any day of the week.

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Print Recipe

High-Fibre

Spelt Chickpea & Spinach Salad

Author: Valentina Cuisine: European Courses: Dinner, Lunch Recipe Keys: C chickpea salad H healthy lunch H high fibre S spelt salad S spinach salad V vegan salad

Difficulty: Beginner Prep Time 10 mins Cook Time 25 mins Total Time 35 mins

Servings: 4 Estimated Cost: £ 6 Calories: 290

Best Season: Spring, Summer

Dietary:

D Dairy-Free N Nut-free V Vegan

Description

A bright, hearty salad made with cooked spelt, chickpeas, and fresh spinach. It offers balanced texture, clean flavour, and simple preparation. Ideal for a light lunch, quick dinner, or meal prep option that stays fresh.

Ingredients

Cook Mode Cooking Mode Disabled

Servings

Base Salad

• 150 g Cooked Spelt (cooled)
• 240 g Cooked Chickpeas (drained and rinsed)
• 2 cups Fresh Spinach (roughly chopped)
• 1 small Cucumber (diced)
• 8-10 Cherry Tomatoes (halved)
• ¼ small Red Onion (thinly sliced)

Dressing

• 2 tbsp Olive Oil
• 1 tbsp Lemon Juice (fresh)
• 1 tsp Dijon Mustard
• 1 tsp Maple Syrup or Runny Honey
• ½ tsp Salt
• ¼ tsp Black Pepper
• ½ tsp Dried Oregano

Instructions

1. Cook the spelt according to packet instructions, then drain and cool.
2. Place chickpeas, spinach, cucumber, tomatoes, and red onion in a large bowl.
3. Add the cooled spelt and gently toss to combine with the vegetables.
4. Whisk the olive oil, lemon juice, mustard, maple syrup, salt, pepper, and oregano in a small bowl.
5. Pour the dressing over the salad and toss until everything looks evenly coated.
6. Taste and adjust seasoning with extra lemon or salt if needed.
7. Serve immediately or chill for 20 minutes to let the flavours settle.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 290kcal

% Daily Value *

Total Fat 10g16%

Saturated Fat 1.4g7%

Sodium 330mg14%

Potassium 560mg16%

Total Carbohydrate 39g13%

Dietary Fiber 8g32%

Sugars 4g

Protein 11g22%

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* 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

The salad holds its texture well after dressing. If preparing ahead, add the dressing just before eating to keep the spinach fresh.

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Optional Substitutions or Variations

• Swap spinach for rocket for a sharper taste.
• Use pearled spelt for a softer bite.
• Add fresh herbs such as parsley or basil for lift.
• Add roasted peppers or sweetcorn for more colour and sweetness.

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Storage Instructions

• Fridge: 2–3 days
• Freezer: Not suitable
• Meal Prep Tip: Keep dressing separate until serving.

Keywords: spelt salad, chickpea salad, spinach salad, healthy lunch, vegan salad, high fibre