Spelt Salad with Tomatoes

by Mary Papoulias-Platis

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Try this spelt salad with tomatoes and you will be sold on it’s flavor and simplicity. It’s an ancient grain that has a mellow nutty flavor, and a higher protein content than wheat. Naturally high in fiber and complex carbohydrates which makes it easier to digest. Soups, pastas, and salads can be enhanced with cooked spelt for a healthful alternative. It’s best if soaked overnight. For a quicker method try using a pressure cooker. It also can be cooked in a large pot for 50-60 minutes.  For a quick meals, this spelt salad can be made ahead of time and placed in the refrigerator covered for up to a week. Spelt flour is also a very important ingredient in many baked goods, it can be substituted for regular flour, and can be used in pizzas, flatbreads, cookies, and cakes. You may have to experiment with the amounts when substituting spelt with regular flour. Look for this Spelt cookbook, if interested in more baking items.

Spelt Cookbook

I try and purchase organic spelt whenever I can. Here are a few products to look for: Bob’s Red Mill or Arrowhead Mills.

fresh spelt salad

Spelt Salad with Tomatoes and Tahini Dressing

Spelt's nutty flavor, with added fresh vegetables and tahini dressing makes this salad a winner.
Course Salad
Cuisine California Greek
Keyword salad, spelt, tahini, tomatoes
Author Mary Papoulias-Platis



  • 1 cup organic spelt
  • 2 cups water
  • 1-2 tablespoons of extra-virgin olive oil

Red Wine Vinegar Dressing

  • 1/2 cup vinegar
  • 1/2 cup extra-virgin olive oil
  • 2-3 tablespoons tahini, sesame seed paste
  • 1/4 cup each of fresh basil and oregano, chopped
  • 1/2 teaspoons salt and 1/4 teaspoon pepper


  • 1/2 box cherry tomatoes, halved
  • 2-3 zucchini or cucumber, medium diced
  • 1/1/2 bunch scallions, sliced


To prepare beans:

  1. Soak beans overnight. Cook beans in fresh new water for 45-50 minutes, or until tender.
  2. Alternative method: In a deep pot add cold water and spelt and bring to a boil. Reduce the heat to simmer, for 1- 1 1/2 hours.

  3. Once cooked, spread on a sheet pan or large bowl add 1-2 tablespoon olive oil and stir. Let cool before adding vegetables and dressing.


  1. Wash and chop all the vegetables and place in a large bowl. Add the cooked spelt.

  2. Add the tahini dressing.

Red Wine Vinegar Tahini Dressing

  1. Put the vinegar in a small bowl and whisk in olive oil slowly. Whisk in tahini and herbs.

  2. Add the salt and pepper. Taste for adjustments. Serves 8-10.

Recipe Notes

This salad can be prepared the night before, therefore it's perfect for a party or outdoor BBQ.
Can be served cold or at room temperature.
This salad can be adjusted to your taste by adding your favorite fresh vegetables.

This recipe is adapted from Fine Cooking Magazine.

spelt Greek Salad

More Grain Salads on my Blog:

Farro Salad with Pixie Tangerines and Walnuts

Farro Salad with Tangerines

Chickpea Stew with Kale and Barley

Chickpea stew with Vegetables


Kamut Salad with Carrots

Kamut Salad with Carrots


Eat Healthy!


© 2012 – 2022, Mary Papoulias-Platis. All rights reserved.

{ 5 comments… read them below or add one }

1 Shawn @ I Wash...You Dry

Mmmm! Looks great! I love the sound of that dressing! Great meeting you at Camp Blogaway!

2 LiztheChef

I guess I have been dead wrong to assume spelt was the same as farro – lovely salad…

3 Mary Papoulias-Platis

Hi Shawn,
Thank-you and let’s stay connected! Love your site!

4 Mary Papoulias-Platis

Good Question Liz!

I didn’t know the answer so I googled it and found this!

Farro (emmer wheat) and spelt are not the same thing, as this New York Times essay amusingly points out. While farro cooks like pasta, high-protein spelt needs waaaay more time and love to become edible. So what is spelt, that oft-mocked hippie grain, good for? Apparently those brick-like 1970s “health loves” have gone the way of the Earth Shoe, and the new generation of spelt bread is like wheat bread but with a tougher crust. And spelt flour can be made to make genuinely edible pancakes, pizza dough, pasta and crackers as well. Plus, for those of you concerned with organic foods, spelt is easier to grow without pesticides. The essay includes recipes for spelt-flour crackers, and mushroom farro (no, you can’t substitute spelt).

Read more: http://www.slashfood.com/2008/11/30/spelt-and-farro-not-the-same-ok/#ixzz1uVUv0oqK

5 JenByTheSea

So happy that you are at the new Encinitas Farmers Market! This salad tasted so good that I insisted on bringing it to our Mother’s day gathering (despite being told it was my day and I shouldn’t cook). Only thing that bummed me out was not having any leftovers to take home – it was devoured by everyone. My 10month old kept squealing for more.

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