Spelt Berry Salad

Spelt Berry Salad is a hearty, chewy grain salad made with cooked spelt berries, typically tossed with fresh vegetables, herbs, and a vinaigrette dressing. Common ingredients include diced cucumber, tomatoes, red onion, parsley, and a lemon or olive oil-based dressing. It's a wholesome dish with roots in European and Mediterranean cuisine, where spelt has been cultivated for centuries.

🍳 View the full Spelt Berry Salad recipe →

🍽️ Nutrition at a glance

This salad is a good source of complex carbohydrates and dietary fiber, with a moderate amount of plant-based protein from the spelt berries. It provides key nutrients like iron, magnesium, and B vitamins, and a typical serving ranges from 250 to 350 calories depending on the dressing and added ingredients.

Nutrition breakdown

Calories	350 kcal
Protein	12 g
Carbs	55 g
Fat	10 g
Fiber	8 g
Sugar	6 g
Sodium	300 mg
Iron	4 mg
Magnesium	120 mg
Phosphorus	250 mg
Zinc	3 mg
Manganese	2.5 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	4 mg
Folate	60 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Spelt is an ancient grain that was a staple in parts of Europe before being largely replaced by modern wheat, making this salad a nod to traditional farming. Nutritionally, spelt berries have a higher protein content than common wheat and are often easier to digest for some people due to their different gluten structure.