📝 About This Recipe
This vibrant grain salad celebrates the nutty, chewy texture of pearled spelt, an ancient grain that stands up beautifully to bold Mediterranean flavors. Sweet, sun-ripened cherry tomatoes are tossed with briny sheep's milk feta and a zesty lemon-herb vinaigrette to create a dish that is both hearty and refreshing. Whether served as a sophisticated lunch or a side at your next garden party, this salad improves as it sits, making it the ultimate make-ahead meal.
🥗 Ingredients
The Grains
- 1 1/2 cups Pearled Spelt (rinsed thoroughly under cold water)
- 4 cups Vegetable Broth (or salted water)
- 1 piece Bay Leaf (dried)
The Fresh Mix-ins
- 2 cups Cherry Tomatoes (halved lengthwise)
- 200 grams Feta Cheese (high-quality block, crumbled into chunks)
- 1 piece English Cucumber (diced into 1/2 inch cubes)
- 1/4 cup Red Onion (very finely minced)
- 1/2 cup Fresh Flat-Leaf Parsley (roughly chopped)
- 1/4 cup Fresh Mint (finely chiffonaded)
- 1/2 cup Kalamata Olives (pitted and halved)
Lemon-Oregano Vinaigrette
- 1/3 cup Extra Virgin Olive Oil (cold-pressed preferred)
- 3 tablespoons Fresh Lemon Juice (about 1 large lemon)
- 1 teaspoon Dijon Mustard (for emulsification)
- 1 clove Garlic (pressed or grated into a paste)
- 1/2 teaspoon Dried Oregano (crushed between palms)
- 1/2 teaspoon Honey (to balance acidity)
- to taste Sea Salt and Black Pepper (freshly cracked)
👨🍳 Instructions
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1
Rinse the pearled spelt in a fine-mesh sieve under cold running water until the water runs clear to remove excess starch.
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2
In a medium saucepan, combine the rinsed spelt, vegetable broth, and the bay leaf. Bring to a boil over high heat.
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3
Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer for 25-30 minutes. The grains should be tender but still retain a pleasant, bouncy chew.
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4
While the spelt cooks, prepare the vinaigrette by whisking together the olive oil, lemon juice, Dijon mustard, grated garlic, honey, and dried oregano in a small bowl until thickened and emulsified.
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5
Taste the dressing and season with sea salt and freshly cracked black pepper. Set aside to let the flavors meld.
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6
Prep your vegetables: halve the cherry tomatoes, dice the cucumber, and mince the red onion. If the onion is too sharp, soak it in cold water for 5 minutes then drain.
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7
When the spelt is finished cooking, drain any excess liquid through a sieve and discard the bay leaf.
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8
Spread the warm spelt out on a large rimmed baking sheet for 5-10 minutes. This allows steam to escape and prevents the grains from becoming mushy.
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9
Transfer the slightly cooled spelt to a large mixing bowl. Pour half of the dressing over the warm grains and toss gently; the warmth helps the spelt absorb the flavors.
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10
Add the cherry tomatoes, cucumbers, red onion, olives, parsley, and mint to the bowl.
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11
Gently fold in the crumbled feta cheese, being careful not to over-mix so the cheese stays in distinct chunks rather than coating the grains.
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12
Drizzle the remaining dressing over the salad and give it one final, light toss. Taste and adjust seasoning with an extra squeeze of lemon or salt if needed.
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13
Let the salad rest at room temperature for at least 20 minutes before serving, or chill in the refrigerator for an hour to allow the flavors to fully develop.
💡 Chef's Tips
For the best texture, ensure you buy 'pearled' spelt rather than 'whole' spelt berry, as whole berries require overnight soaking. If you want a deeper flavor, roast the cherry tomatoes at 400°F for 15 minutes before adding them to the salad. Always use a block of feta kept in brine; pre-crumbled feta is often coated in potato starch which can make the salad feel dusty. To keep the herbs bright green, add them just before serving if you are making the salad a day in advance. If you have leftovers, add a splash of olive oil the next day to refresh the grains.
🍽️ Serving Suggestions
Pair with grilled lemon-herb chicken skewers or roasted salmon for a complete Mediterranean feast. Serve alongside a bowl of creamy hummus and warm, toasted pita bread. A crisp, chilled glass of Sauvignon Blanc or a dry Rosé complements the acidity of the salad perfectly. For a vegetarian protein boost, add a can of rinsed chickpeas or some toasted pine nuts for extra crunch.