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Grain Salad with Fresh Lemon and Herbs

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A refreshing and hearty grain salad made with chewy spelt berries, crisp vegetables, fresh herbs, and a zesty lemon-mustard dressing. Perfect as a side dish or a vegetarian main, and great for make-ahead meals.

Ingredients

  • 1½ cups spelt berries, rinsed (or substitute farro, barley, quinoa, or bulgur)
  • ¼ cup extra virgin olive oil
  • ¼ cup lemon juice
  • 2 teaspoons Dijon mustard
  • 1 teaspoon whole grain mustard
  • ½ teaspoon fine sea salt
  • ½ teaspoon black pepper
  • 2 red, yellow, or orange bell peppers, chopped
  • 1 English cucumber, chopped
  • ¾ cup lightly packed flat-leaf parsley, chopped
  • 3 tablespoons fresh dill, chopped

Instructions

  1. Cook the spelt berries in a large pot of salted water until tender but still chewy, about 45–50 minutes. Drain and let cool slightly.
  2. Meanwhile, whisk together olive oil, lemon juice, Dijon mustard, whole grain mustard, salt, and pepper to make the dressing.
  3. In a large bowl, combine the cooled grains with bell peppers, cucumber, parsley, and dill.
  4. Pour the dressing over the salad and toss until well coated.
  5. Let the salad rest for at least 15 minutes before serving to allow flavors to meld.

Notes

  • Soaking spelt berries overnight can reduce cooking time by 10–15 minutes.
  • Substitute grains like farro, bulgur, or quinoa for variety or to make it gluten-free.
  • Add beans, chickpeas, or grilled protein to make it a main dish.
  • Mix in feta, Parmesan, toasted nuts, or dried cranberries for extra flavor and texture.
  • Best served chilled or at room temperature; do not reheat.

Nutrition

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