Spelled Salad with Feta, Cucumbers and Dried Tomatoes

This spelled salad is made with Mediterranean ingredients – cucumbers, tomatoes, lemon juice, feta and mint – delicious as a side dish or even for lunch!

Spelled Salad with Feta, Cucumbers and Dried Tomatoes
Mediterranean Spelled Salad

Spelled is one of my favorite grains and is great to try if you’re tired of brown rice or quinoa. This Mediterranean spelled salad can be served cold or at room temperature and would be perfect to take to a potluck or barbecue this summer. For other farro recipes, try this one Asian Spelled Medley with Salmon is Acorn pumpkin stuffed with spelled and sausage.

Spelled, Feta, Cucumbers and Sundried Tomatoes in a bowl.

Spelled is an ancient Italian cereal that has become very popular in the United States and throughout Europe over the past decade. It is a great source of fiber, protein, and iron with a nutty flavor and chewy texture. It’s wonderful in salads, side dishes, and even soups. The pearly variety is as easy to cook as boiling pasta and takes only about 15-20 minutes. If you have never eaten spelled, I strongly encourage you to try it !!

What to serve with the spelled salad:

This Mediterranean spelled salad makes a great side dish for any summer barbecue. Serve it with grilled chicken skewers or Lamb ribs. You can also add some grilled chicken or spelled steak to make it a bowl of cereal.

Variations:

  • If you can’t find spelled, you can use barley, quinoa, brown couscous, brown rice, or even wholemeal elbow macaroni.
  • If you don’t like feta, skip it or add it to goat cheese.
  • Add extra vegetables like roasted red peppers or chopped spinach.
  • Replace dried tomatoes with fresh cherry tomatoes or cherry tomatoes.
  • Replace the mint or parsley with basil.
  • For extra flavor, add chopped fresh garlic or kalamata olives.

Spelled Salad with LemonSpelled salad in a bowlClose up of spelled salad

Other cereal salad recipes you’ll love:

Spelled Salad with Feta, Cucumbers and Dried Tomatoes

241 Cals 9 Protein 39 Carbohydrates 6.5 Fat

Preparation time: 10 min

Time to cook: 20 min

Total time: 30 min

This spelled salad is made with Mediterranean ingredients – cucumbers, tomatoes, lemon juice, feta and mint – delicious as a side dish or even for lunch!

  • 1 mug raw pearl spelled
  • 2 table spoon chopped red onion
  • 1/4 mug chopped dried tomatoes
  • 1/4 mug fresh grated feta cheese
  • 2/3 mug finely chopped cucumber, seeds removed
  • 1/4 mug finely chopped pepper
  • 1 table spoon fresh lemon juice
  • 1 table spoon olive oil
  • 1 table spoon finely chopped mint or parsley
  • kosher salt and fresh pepper chopped to taste
  • Cook the spelled in salted water according to package directions until al dente, about 15-20 minutes. Drain and leave to cool.

  • Combine with the remaining ingredients and mix well. Serve cold or at room temperature.

Serving: 1mug, Calories: 241kcal, Carbohydrates: 39g, Protein: 9g, Fat: 6.5g, Sodium: 177.5mg, Fiber: 6g, Sugar: 2g

Blue smart dots: 6

Green smart points: 6

Purple Smart Points: 2

Points +: 4

Keyword: farro recipes, spelled salad, Mediterranean salad, vegetarian meals

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