Spelt Grain Salad with Sesame Ginger Dressing and Edamame

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.

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

Prep Time 15 mins

Cook Time 25 mins

Rest Time 20 mins

Total Time 1 hr

Cooking Method: Stovetop

Cuisine: Asian-Inspired

Courses: Lunch

Difficulty: Easy

Servings: 4

Estimated Cost: 2.10

Calories: 137

Best Season: all_year_round

Dietary: Contains gluten (spelt), Dairy-Free, High Fiber, Nut-free, Vegan

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

Salad

200 g pearled spelt ((1 cup); rinsed)
1 litre water ((4 cups); for cooking)
1 tsp salt (for the cooking water)
150 g frozen shelled edamame
2 carrots (medium (200 g); coarsely grated)
150 g red cabbage (thinly shredded)
1/2 cucumber ((150 g); diced)
4 scallions (thinly sliced)
15 g fresh cilantro ((1 small handful); roughly chopped)
3 tbsp sesame seeds (toasted)

Sesame ginger dressing

1 tbsp toasted sesame oil
2 tbsp sunflower oil (or another neutral oil)
3 tbsp rice vinegar (unseasoned)
2 tbsp soy sauce
1 tbsp maple syrup
1 tbsp fresh ginger ((about 15 g); finely grated)
1 clove garlic (grated)
1 tbsp lime juice (about 1/2 lime)

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.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-sesame-ginger-grain-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!