Spelt Salad with Peppers, Beans, and Anchovies, enriched with fresh arugula, asparagus, and Taggiasca olives, a tasty and textured one-pot dish, perfect for a light yet nutritious lunch or a summer dinner.
This salad is a burst of flavor that reminds one of sunny days and authentic Mediterranean tastes. It’s an excellent choice as a light and complete main course, but it easily transforms into an inviting appetizer for a buffet or a handy ally for an outdoor picnic.
Easy to prepare, this dish is very versatile: you can customize it according to your taste and the ingredients you have on hand.
Quick and easy recipe, perfect for a light and tasty lunch or dinner!
For optimal results and other tips, read the advice and suggestions at the end of the recipe.
But now, let’s see how to prepare the Spelt Salad with Peppers, Beans, and Anchovies. Gather the ingredients and let’s start.
And if you try it, don’t forget to let me know in the comments on my Facebook page HERE. I look forward to hearing from you.
Gabriella
Other tasty salads to try:
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 8.8 oz pearled spelt (or barley or rice)
- 1/2 yellow bell pepper
- 1/2 red bell pepper
- 3.5 oz canned cannellini beans
- 5 asparagus (cooked)
- 8 fillets anchovies in oil
- 3 tbsps Taggiasca olives
- to taste extra virgin olive oil
- to taste arugula
- to taste salt
- 3 tbsps lemon juice (to taste)
- 2 tbsps mayonnaise (optional)
Tools
- 1 Small pot
- 1 Bowl
Steps to prepare the Spelt Salad with Peppers, Beans, and Anchovies
First, rinse the spelt under cold running water. Boil it in plenty of salted water for the time indicated on the package (usually about 14-20 minutes). Drain it and rinse it under cold water to stop the cooking and cool it down; set it aside in a large bowl.
Wash the bell peppers, remove the stem, seeds, and internal membranes, then cut into thin strips and grill them. Alternatively, you can cook them in a pan with a drizzle of oil until tender or roast them in the oven.
I grilled them whole on the barbecue, then let them cool, peeled, and sliced them.
At this point, drain the cannellini beans (or other canned legumes to taste), chop the anchovy fillets coarsely. If the Taggiasca olives are whole, cut them in half, and finally, wash and gently dry the arugula.
Combine the bell pepper strips, cannellini beans, anchovies, Taggiasca olives, cooked asparagus (set aside the tips to place on top), and arugula in the bowl with the spelt. Dress the salad with extra virgin olive oil, lemon juice (or balsamic vinegar), mayonnaise (if desired), salt, and black pepper to taste. Mix gently to combine all the ingredients and flavors.
Let the salad rest in the refrigerator for at least 15-20 minutes before serving so the flavors mix well, and serve it cold. Here is the Spelt Salad with Peppers, Beans, and Anchovies ready. Enjoy your meal!
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Storage
You can store the Spelt Salad with Peppers, Beans, and Anchovies in the refrigerator for 1-2 days in an airtight container, although it’s best to consume it as soon as possible to fully enjoy its freshness and flavor.
Tips and Suggestions
How to customize the spelt salad:
– Vegetables: Besides bell peppers, you can add other seasonal vegetables such as cherry tomatoes cut in half, diced cucumbers, sweet corn, drained artichokes in oil, grilled zucchini, or cubed eggplants.
– Legumes: If you don’t have cannellini beans, you can replace them with chickpeas, lentils, or boiled borlotti beans.
– Proteins: Anchovies are a great source of flavor and omega-3, but if you prefer, you can replace them or add tuna in oil, diced mozzarella, crumbled feta, boiled shrimp, or grilled chicken pieces.
– Herbs: For an extra touch of freshness, you can add chopped fresh basil, parsley, mint, or chives.
– Nuts: Walnuts, almond slivers, or toasted pine nuts can add crunch and an interesting flavor.
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FAQ (Frequently Asked Questions)
Can I replace spelt with rice?
Of course, you can absolutely replace spelt with rice. You’ll get a rice salad with vegetables, perfect for the hot season. It’s preferable to use rice that holds up well during cooking and remains al dente, such as parboiled rice, Venere rice, or brown rice. Avoid those that tend to overcook and become sticky.
What can I substitute for spelt?
You can opt for several alternatives. Here are some options:
Barley: It has a similar texture to spelt, slightly more chewy.
Quinoa: It has a delicate flavor and a soft texture.
Bulgur: Similar to spelt in appearance but with a slightly different flavor and quicker cooking time.
Brown Rice: More robust flavor compared to white rice. Venere rice or red rice can add a touch of color and a special taste.
Couscous: Its light texture and ability to absorb flavors make it an excellent base for a salad.
