Spelt, an ancient grain dating back over 7,000 years, has been cultivated throughout Europe for centuries. It is a species of wheat that is different from common wheat in its genetic makeup. Many people find spelt easier to digest, possibly due to its higher solubility in water. Additionally, spelt offers a robust flavor, slightly nuttier and sweeter than conventional wheat. Its rich nutrient profile includes protein, fiber, and various vitamins and minerals.
Nutritional Information (per 100g cooked):
- Calories: ~127 kcal
- Protein: ~5.5g
- Carbohydrates: ~24.6g
- Fat: ~0.9g
- Dietary Fiber: ~3.7g
- Sodium: ~2mg
Ingredients:
- 100% spelt grains
How to Use:
- Rinsing: Wash the grains under cold water before cooking.
- Boiling: Use a ratio of 1 cup spelt to 3 cups water. Bring to a boil, reduce heat, cover, and simmer for 45-60 minutes or until the grains are tender but still have some bite.
- Applications: Can be used in place of rice, barley, or farro in most recipes, including salads, risottos, and side dishes.
Recipe Idea – Spelt Grain Salad with Roasted Vegetables: Ingredients:
- 1 cup spelt grain, cooked
- 1 red bell pepper, diced and roasted
- 1 yellow bell pepper, diced and roasted
- 1 small red onion, diced and roasted
- 1/4 cup crumbled feta cheese
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions:
- Preheat the oven to 400°F (200°C).
- Toss the diced peppers and onion in a little olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 20 minutes or until they are slightly caramelized.
- In a large mixing bowl, combine the cooked spelt grain with the roasted vegetables.
- Whisk together the olive oil and balsamic vinegar, then drizzle over the spelt mixture.
- Toss well to combine, seasoning with salt and pepper as needed.
- Just before serving, sprinkle with crumbled feta cheese and torn basil leaves.
Diets it fits into:
- Vegetarian
- Mediterranean
Note: While spelt is more digestible for some compared to common wheat, it does contain gluten. It’s not suitable for those with celiac disease or gluten sensitivities. Always ensure that spelt products are kept separate from gluten-free products to avoid cross-contamination.
