Get a great dose of whole grains from the spelt in this salad recipe full of Mediterranean flavors. Lemon and fresh rosemary add huge flavor bursts.

Source: Better Homes and Gardens


Ingredient Checklist


Instructions Checklist
  • In a medium saucepan combine spelt and enough water to cover by 2 inches. Bring to boiling; reduce heat. Simmer, covered, about 1 hour or until tender. Drain well; place spelt in a large bowl.

  • In a large skillet heat 1 Tbsp. of the oil over medium heat. Add carrots; cook and stir 2 minutes. Add zucchini and green onions; cook and stir about 6 minutes or just until vegetables are tender. Stir vegetables into spelt.

  • In a screw-top jar combine the next five ingredients (through pepper) and the remaining 3 Tbsp. oil. Cover and shake well. Pour over spelt mixture; toss to combine. Top with walnuts and cheese.

To Make Ahead

To save time, grains, such as spelt, wheatberries, and farro, can be made in large batches, drained, cooled, and frozen in smaller portions for up to 3 months. Pack desired-size portions in resealable plastic freezer bags and label before freezing. To use, thaw portions in the refrigerator.


To toast nuts, preheat oven to 350°F. Spread in a shallow baking pan. Bake 5 to 10 minutes or until lightly browned, shaking pan once or twice to avoid burning.

Nutrition Facts

389 calories; 19 g total fat; 4 g saturated fat; 6 g polyunsaturated fat; 8 g monounsaturated fat; 7 mg cholesterol; 394 mg sodium. 598 mg potassium; 46 g carbohydrates; 8 g fiber; 11 g sugar; 13 g protein; 0 g trans fatty acid; 7174 IU vitamin a; 22 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 4 mg niacin equivalents; 0 mg vitamin b6; 68 mcg folate; 0 mcg vitamin b12; 179 mg calcium; 3 mg iron;