Fresh and light spelt salad. The heat arrives and it becomes increasingly difficult to stand in front of the stove, especially in the hottest hours of the day. So let’s go for fresh dishes to prepare in advance early in the morning and store in the fridge. In addition to the countless pasta salads and rice salads that I often prepare, I like to vary and replace pasta or rice with pearled spelt. The result is a special, fresh and delicious dish. Spelt is a cereal and is rich in fiber, magnesium, potassium, and B vitamins; it is a good source of protein and iron. Its main property lies in the content of selenium and phytic acid which counteract the action of free radicals, the main culprits of aging and all forms of cellular degeneration, such as tumors. Today with pearled spelt, the cereal stripped of its husk, I prepared a fresh and delicious Spelt salad with cherry tomatoes

DO NOT MISS THESE RECIPES AS WELL:

Difficulty: Easy
Cost: Economical
Rest time: 1 Hour
Preparation time: 15 Minutes
Portions: 4 People
Cooking methods: Stove
Cuisine: Italian
Seasonality: Spring, Summer

241.53 Kcal

calories per serving

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Energy 241.53 (Kcal)
Carbohydrates 21.73 (g) of which sugars 3.89 (g)
Proteins 11.89 (g)
Fat 12.75 (g) of which saturated 4.71 (g)of which unsaturated 2.98 (g)
Fibers 3.62 (g)
Sodium 393.62 (mg)

Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients for Spelt Salad with Cherry Tomatoes

7 oz pearled spelt
1 cup yellow cherry tomatoes
1 cup cherry tomatoes
2.1 oz black olives (pitted)
3 oz sweet corn, canned, drained
3 oz cooked ham (diced)
5 oz mozzarella
4.2 oz peas (frozen)
to taste salt
1 lemon (untreated)
3 tbsp extra virgin olive oil

How to prepare Spelt Salad

For faster cooking, I prefer to soak the spelt for 2 hours in a bowl of water. After the soaking time, drain and rinse it under running water. Let it drain. Cook the spelt in salted boiling water for about 25 minutes.
Drain it and transfer it to a bowl to cool. Meanwhile, prepare the seasoning. Cook the frozen peas in a saucepan with slightly salted water for about 7-8 minutes. The cooking time depends on the quality and size of the peas you use, so adjust accordingly. Drain the peas and place them in a bowl with cold water to preserve their bright green color, then drain them again.
Cut the cooked ham and mozzarella into small cubes. Drain the corn. Cut the pitted black olives into rings. Wash the red and yellow cherry tomatoes. Cut them into small pieces, removing the seeds and internal liquid.
For the dressing, you need an untreated lemon so you can also use the zest. Wash it and grate the zest. Squeeze it to extract the juice. Pour the lemon juice, zest, and olive oil into a small bowl. Mix well.
Add all the ingredients to the spelt: the peas, corn, yellow and red cherry tomatoes, black olives, cooked ham, and mozzarella. Mix.
Finally, add the oil and lemon dressing and mix well, using 2 tablespoons. Cover the bowl with plastic wrap and let the Spelt Salad cool for an hour in the fridge.
See you tomorrow with a new recipe, a hug, Loredana