This creamy spelt salad folds chewy grains into a mayonnaise-and-lemon dressing with crunchy peppers, cucumber, and carrot. Spelt needs a long simmer, but the salad itself is just chopping and stirring. A pinch of cayenne at the end keeps it from being the quiet dish on the picnic table.
Looking for a salad that’s both hearty and refreshing? Meet your new favorite lunch! This Creamy Spelt Salad is a delightful mix of chewy, nutty spelt grains, crisp garden vegetables, and a tangy, luscious dressing. It’s the ultimate make-ahead dish, perfect for busy weeknight dinners, potlucks, or a healthy packed lunch that actually keeps you full. The flavors meld together beautifully as it chills, making it even more delicious the next day!
Ingredients
• 1 1/2 cups / 300g uncooked spelt
• 1 cup / 150g chopped red bell pepper
• 1 cup / 140g chopped and seeded cucumber
• 1/2 cup / 55g shredded carrot
• 1/4 cup / 25g sliced green onions
• 2/3 cup / 150g mayonnaise or creamy salad dressing
• 2 tablespoons / 30ml (1 fl oz) fresh lemon juice
• 1/2 teaspoon (10 ml / 0.3 fl oz) salt, or to taste
• 1/8 teaspoon (40 ml / 1.4 fl oz) cayenne pepper
Instructions
1. In a medium saucepan, combine the spelt with enough water to cover by at least 2 inches. Bring the water to a rolling boil, then reduce the heat to a gentle simmer. Cover the pot and cook for about 1 hour, or until the spelt is tender but still has a pleasant chew. Drain the cooked spelt thoroughly in a fine-mesh sieve and transfer it to a large mixing bowl.
2. Add the chopped red bell pepper, cucumber, shredded carrot, and sliced green onions to the bowl with the spelt and stir to combine.
3. In a separate small bowl, whisk together the mayonnaise, fresh lemon juice, salt, and cayenne pepper until smooth and creamy.
4. Pour the dressing over the spelt and vegetable mixture. Toss gently until everything is evenly coated.
5. Cover the bowl and chill in the refrigerator for at least 1 hour, or up to 24 hours, to allow the flavors to meld together before serving.
Nutritional Information
• PER SERVING: 276 calories, 16 g (0.56 oz) total fat (3 g / 0.11 oz saturated fat), 7 mg cholesterol, 255 mg sodium, 28 g (0.99 oz) carbohydrates, 4 g (0.14 oz) fiber, 5 g (0.18 oz) protein.
Pro Tips
• for the Perfect Spelt Salad
• Whole grains like spelt can spoil faster than refined grains. Store uncooked spelt in an airtight container in the refrigerator or freezer to maintain freshness, especially if you won’t use it within a few months.
• To make this salad vegan, simply use your favorite plant-based mayonnaise. The result is just as creamy and delicious!
• Feel free to customize! Add a can of rinsed chickpeas for extra protein, toss in some fresh herbs like dill or parsley, or add a handful of toasted sunflower seeds for extra crunch just before serving.
• This salad is a meal prep dream! Cook the spelt and chop the vegetables ahead of time, storing them in separate airtight containers in the fridge for up to 3 days. Mix with the dressing when you’re ready to chill and serve.
FAQ
Q: How can I make this spelt salad vegan
A: To make this salad vegan, simply substitute the regular mayonnaise with your favorite plant-based mayonnaise. The recipe will be just as creamy and delicious.
Q: Can I add more protein to this vegetarian salad
A: Absolutely. For a significant protein boost, add a can of rinsed and drained chickpeas or white beans. You can also add a handful of toasted sunflower seeds or chopped nuts for extra protein and crunch.
Q: What other grains can I use instead of spelt
A: If you don’t have spelt, other hearty ancient grains like farro, pearl barley, or wheat berries are excellent substitutes. Be sure to adjust the cooking time according to the package instructions for the grain you choose.
Q: How long does this creamy spelt salad last in the fridge
A: This salad is ideal for meal prep. Stored in an airtight container in the refrigerator, it will stay fresh and flavorful for up to 3 days. The flavors meld and often taste even better on the second day.
Pro Tips
- Cook the spelt until it's tender but still pops between your teeth — fully soft spelt turns starchy in a mayonnaise-based salad.
- Drain the cooked spelt very well and let it cool before dressing; heat and leftover water thin the mayonnaise into a watery coat.
- The cucumber is already seeded in the recipe — pat the chopped pieces dry too, so the salad stays creamy rather than weepy.
- As the recipe notes, cooked grains like spelt can spoil faster than you'd expect, so keep the salad tightly covered in the fridge and finish it within a couple of days.
Frequently Asked Questions
What's the difference between spelt and farro?
They're closely related wheat relatives with a similar chewy bite and nutty flavor — cooked farro works well here if spelt isn't on your shelf.
Can I make this salad vegan?
Yes, as the recipe points out — use your favorite vegan mayonnaise and everything else stays the same.
Can I make it ahead?
It's actually better after a short rest in the fridge while the flavors meld. Stir well before serving and refresh with a squeeze of lemon.
How do I cook spelt?
Simmer it in plenty of salted water until tender — about an hour, which the recipe's timing accounts for — then drain well.
Recipe card below.
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Creamy Spelt Salad
Ingredients
Method
- In a medium saucepan, combine the spelt with enough water to cover by at least 2 inches.
- Bring the water to a rolling boil, then reduce the heat to a gentle simmer.
- Cover the pot and cook for about 1 hour, or until the spelt is tender but still has a pleasant chew.
- Drain the cooked spelt thoroughly in a fine-mesh sieve and transfer it to a large mixing bowl.
- Add the chopped red bell pepper, cucumber, shredded carrot, and sliced green onions to the bowl with the spelt and stir to combine.
- In a separate small bowl, whisk together the mayonnaise, fresh lemon juice, salt, and cayenne pepper until smooth and creamy.
- Pour the dressing over the spelt and vegetable mixture.
- Toss gently until everything is evenly coated.
- Cover the bowl and chill in the refrigerator for at least 1 hour, or up to 24 hours, to allow the flavors to meld together before serving.
