📝 About This Recipe
This vibrant salad celebrates the chewy, nutty profile of spelt berries, a majestic ancient grain that has sustained civilizations for millennia. We've paired its robust texture with earthy roasted carrots, creamy feta, and a bright, citrusy vinaigrette that cuts through the grain's natural heartiness. It is a sophisticated, nutrient-dense dish that works beautifully as a standalone lunch or a centerpiece side for your next dinner party.
🥗 Ingredients
The Ancient Grains
- 1 1/2 cups Spelt berries (rinsed thoroughly)
- 4 cups Vegetable stock (or filtered water with a pinch of salt)
- 1 piece Bay leaf (dried)
Roasted Elements
- 1 bunch Rainbow carrots (peeled and sliced into 1/2-inch rounds)
- 2 tablespoons Extra virgin olive oil (for roasting)
- 1 teaspoon Cumin seeds (whole)
- 1/2 teaspoon Salt and black pepper (to taste)
The Vinaigrette
- 1/2 piece Preserved lemon (pulp removed, rind finely minced)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 small Shallot (finely minced)
- 1 teaspoon Honey (or maple syrup)
- 1/3 cup Extra virgin olive oil (high quality)
Fresh Additions & Garnish
- 2 cups Arugula (baby leaves, packed)
- 1/2 cup Feta cheese (crumbled)
- 1/4 cup Pistachios (toasted and roughly chopped)
- 1/4 cup Fresh mint (torn leaves)
- 1/4 cup Pomegranate arils (for a pop of color and sweetness)
👨🍳 Instructions
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1
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
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2
In a medium heavy-bottomed saucepan, combine the rinsed spelt berries, vegetable stock, and bay leaf. Bring to a rolling boil over high heat.
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3
Once boiling, reduce the heat to low, cover tightly, and simmer. Cook for 45-50 minutes, or until the berries are tender but still retain a pleasant 'pop' or chewy bite.
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4
While the spelt simmers, toss the sliced carrots with 2 tablespoons of olive oil, cumin seeds, salt, and pepper on the prepared baking sheet.
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5
Roast the carrots for 20-25 minutes, tossing halfway through, until they are tender and slightly caramelized at the edges.
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6
Prepare the vinaigrette: In a small jar or bowl, whisk together the minced preserved lemon rind, lemon juice, minced shallot, and honey.
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7
Slowly stream in the 1/3 cup of olive oil while whisking constantly to emulsify the dressing. Season with a pinch of pepper (be careful with salt, as preserved lemons and feta are salty).
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8
When the spelt is finished, drain any excess liquid and discard the bay leaf. While the grains are still warm, toss them with half of the vinaigrette to allow the flavors to absorb.
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9
Allow the grains and roasted carrots to cool to room temperature. This prevents the arugula and herbs from wilting instantly.
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10
In a large mixing bowl, combine the cooled spelt, roasted carrots, and baby arugula.
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11
Drizzle the remaining vinaigrette over the salad and toss gently to coat all ingredients evenly.
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12
Transfer the salad to a serving platter. Top with crumbled feta, toasted pistachios, fresh mint, and pomegranate arils.
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13
Give the salad one final light toss and serve immediately, or let it sit for 30 minutes to allow the flavors to meld further.
💡 Chef's Tips
For the best texture, soak your spelt berries in water overnight; this reduces cooking time by about 15 minutes and ensures even softening. Always dress the grains while they are warm; the heat opens up the grain's structure, allowing the vinaigrette to penetrate to the core. If you can't find preserved lemons, use the zest of one large lemon and an extra pinch of sea salt for a similar brightness. Be careful not to overcook the spelt into mush; it should have a firm, bouncy texture similar to al dente pasta. Toasting the pistachios in a dry pan for 3-5 minutes before chopping significantly enhances their nutty aroma.
🍽️ Serving Suggestions
Pair this salad with a crisp, chilled Sauvignon Blanc or a dry Rosé to complement the lemon and mint. Serve alongside grilled lamb chops or roasted chicken for a complete, high-protein Mediterranean feast. Add a dollop of Greek yogurt or labneh on the side for extra creaminess. This salad keeps exceptionally well, making it a perfect 'make-ahead' meal prep option for healthy weekday lunches.