Warm Spelt Salad with Roasted Vegetables
A hearty and wholesome warm salad featuring chewy spelt and a colorful medley of caramelized root vegetables, all brought together with a bright lemon-herb vinaigrette. Perfect for a satisfying meal prep lunch or a comforting side.
For 4 servings
Rinse the uncooked spelt under cold water. In a medium saucepan, combine the rinsed spelt with vegetable broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for 40-50 minutes, or until the spelt is tender and most of the liquid is absorbed. Drain any excess liquid and set aside.
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
In a large bowl, toss the chopped root vegetables with 1 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Spread the seasoned vegetables in a single layer on the prepared baking sheet.
Roast the vegetables for 25-30 minutes, flipping halfway through, until they are tender, slightly caramelized, and lightly browned at the edges.
While the vegetables are roasting, prepare the lemon-herb vinaigrette. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, fresh lemon juice, minced garlic, Dijon mustard, maple syrup, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper until well combined.
In a large serving bowl, combine the warm cooked spelt, the roasted root vegetables, and the chopped fresh parsley and dill.
Pour the prepared vinaigrette over the spelt and vegetable mixture. Toss gently to ensure all ingredients are evenly coated. Taste and adjust seasoning if necessary.
Serve warm or at room temperature. This salad is also excellent for meal prepping and can be enjoyed cold.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For quicker spelt cooking, soak the uncooked spelt in water overnight. This can reduce cooking time by about 15-20 minutes.
- 2Avoid overcrowding the baking sheet when roasting vegetables. If necessary, use two baking sheets to ensure vegetables roast evenly and caramelize properly, rather than steaming.
- 3To enhance the savory notes, add a tablespoon of nutritional yeast to the vinaigrette, especially if making it vegan.
- 4This salad makes an excellent meal prep option. Cook the spelt and roast the vegetables ahead of time. Store them separately from the dressing and herbs, then combine everything just before serving to maintain freshness.
Adapt it for your goals.
Protein Boost
Add roasted chickpeas, crumbled feta cheese (for non-vegan), or grilled chicken breast to make it a more substantial main course.
Grain SwapGrain Swap
Substitute spelt with other hearty grains like farro, quinoa (for a gluten-free option), or brown rice for a different texture and flavor profile.
Herb & Spice ChangeHerb & Spice Change
Experiment with different fresh herbs such as fresh mint, chives, or thyme. A pinch of smoked paprika or a dash of red pepper flakes can also add a delightful kick.
Why this is on our healthy list.
High Fiber Content
Spelt and root vegetables are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Rich in Nutrients
This salad is packed with essential vitamins and minerals from the diverse range of root vegetables, including Vitamin A (carrots, sweet potatoes), Vitamin C, and various B vitamins.
Sustained Energy
The complex carbohydrates in spelt provide a slow and steady release of energy, keeping you feeling full and energized for longer periods without sudden energy crashes.
Frequently asked questions
Yes, you can easily make this recipe gluten-free by substituting spelt with a gluten-free grain like quinoa or brown rice. Adjust cooking times according to the grain you choose.
