Spelt mediterranean salad

spelt salad

A delicious nutty flavoured wholegrain which blends with so many different cuisines, in this case the Summer taste of olives and tomatoes from the Mediterranean. Spelt takes longer to cook than most other grains but is a great change now and then. Spelt can replace, rice, cous cous or pasta in most recipes.

Approx cost: £5.48 or 91p per portion

Serves: 6

Total time: 60 minutes


  • 200g spelt (soaked in cold water overnight)
  • 1 vegetable stock cube
  • 400 mls water (approx)
  • 4 vine tomatoes (deseeded and diced)
  • 1 sweet red pepper (deseeded and diced finely)
  • 1 red onion (peeled and chopped finely)
  • 16 olives (pitted)
  • 1 lettuce


  1. Drain the spelt which has been soaking overnight. Measure in a cup or mug. Place in a large saucepan. Add twice as much cold water to the saucepan. Crumble in the stock cube.
  2. Bring to boil, turn down and leave to simmer with a tight fitting lid. Leave to cook for at least 50 minutes or until the water has been totally absorbed by the grains.
  3. Spelt should be soft and chewy. Cool. This can be done in the morning.
  4. To de seed the tomatoes, cut into quarters and gently scoop out the seeds. Do the same for the pepper. Finely dice both tomatoes and pepper.
  5. Mix together all the ingredients except the lettuce. Taste and season.
  6. Line a salad bowl with washed and dried lettuce leaves. Fill the bowl with the spelt mixture.
  7. Serve with cold meats or fish.
  8. If you forgot to soak the spelt, grind them down in a food processor (can be noisy)until they are the size of cous cous grains, Wash and drain before following the above instructions.