Italian Spelt Salad

Tomato and feta spelt

Spelt is an ancient grain related to wheat which is very nutritious and delicious cooked in salads. In the Mediterranean, salads made from grains such as spelt and wheat have been a part of rustic culinary tradition  for hundreds of years.  Spelt is good for the heart and an excellent source of B2 vitamins.

When cooked, the slightly nutty flavour of spelt goes very well with sliced tomatoes, olives and pungent herbs such as basil. For this recipe I added ready cubed Italian Apetina cheese    (a semi- hard cow’s cheese) but Greek feta cheese would work equally well. It makes a great lunch dish or party side dish served with the sesame chicken wings and a selection of green salads.

Spelt takes about 40 minutes to cook, but I discovered that Waitrose have a quick- cook variety called farro di cocco which only needs 10 minutes of cooking time.My advice here is to follow your own packet instructions  for precise cooking time.

Italian Spelt Salad

Prep to Plate:  Prep: 10 mins  Cooking time: between 10 – 40 mins depending on spelt used-see packet for instructions.

Difficulty: Difficulty level 1

Ingredients (feeds 4)

  • 250 g pkt spelt
  • 1 pack of cherry tomatoes
  • 1/2 tub of Apetina cheese
  • handful fresh basil
  • black olives (as many as you like)
  • 2-3 tbspns olive oil
  • 2-3tbspns balsamic vinegar


  1. Cook spelt following pack instructions
  2. Drain and season to taste.
  3. Add 2-3 tbspns  olive oil and balsamic vinegar according to your own preferences.
  4. Add sliced cherry tomatoes, cheese,chopped basil and mix well.
  5. Allow to cool before serving.

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4 thoughts on “Italian Spelt Salad

  1. This looks delicious, I would make it with a marinated tofu or homemade almond feta and tonnes and tonnes of olives (it must be the Portuguese in me!) 🙂

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