Pearled spelt salad with peas & gooseberries

Vegetarian
Vegan
Dairy Free
Health score
21%
Pearled spelt salad with peas & gooseberries
40 min.
2
270kcal

Suggestions


If you're looking for a vibrant and nutritious dish that's as delightful to the eyes as it is to the palate, look no further than this Pearled Spelt Salad with Peas and Gooseberries. This salad is not only vegetarian but also vegan and dairy-free, making it an excellent choice for a wide range of dietary preferences.

Imagine the nutty flavor of pearled spelt perfectly complemented by the sweetness of fresh peas and the tangy zing of gooseberries. Each bite offers a beautiful harmony of textures and tastes, elevating this dish beyond a simple salad. The colorful medley of mixed salad leaves and various tomato varieties is not just visually appealing but brings a refreshing crunch that ties everything together.

This recipe is quick to prepare, ready in just 40 minutes, which makes it an ideal side dish or a light starter for your next gathering. Serve it alongside grilled vegetables or as a topping for crostini for an impressive appetizer. It’s also perfect for a healthy snack, keeping well in the fridge if you're looking to meal-prep for the week.

So gather your fresh ingredients and embrace the vibrant flavors of this delectable salad. Your taste buds will thank you for the adventure, and your body will appreciate the wholesome goodness of this delightful dish!

Ingredients

  • 0.5  onion finely chopped
  • 0.5 large celery stick finely chopped
  •  carrots finely chopped
  • 50 pearled spelt 
  • 0.3  fennel bulb finely sliced
  •  pea pods with peas inside
  • 0.5 small bag salad leaves mixed
  •  tomatoes sliced into thin wedges- try to get some interesting varieties
  •  gooseberry sliced
  • servings rapeseed oil for drizzling

Equipment

  • frying pan

Directions

  1. Put the onion, celery and carrot in a pan with 200ml water. Bring to the boil, then simmer for 15 mins.
  2. Add the spelt to the pan, cover and continue to simmer for 10 mins.
  3. Add the sliced fennel and pea pods, and cook for a further 10 mins. Check that the spelt is cooked it should be soft but slightly al dente.
  4. Add a generous pinch of salt to the water, then strain.
  5. Put the spelt and poached vegetables in the fridge to cool for 1 hr.
  6. To serve, put the salad leaves on a plate, then spoon the spelt and vegetables on top. Dress the plate with the tomatoes, gooseberries, pea pods and fennel fronds. Finally, drizzle with a little rapeseed oil.

Nutrition Facts

Calories270kcal
Protein8.61%
Fat47.5%
Carbs43.89%

Properties

Glycemic Index
134.42
Glycemic Load
13.03
Inflammation Score
-10
Nutrition Score
19.711739083995%

Flavonoids

Cyanidin
0.13mg
Peonidin
0.01mg
Catechin
0.03mg
Eriodictyol
0.32mg
Naringenin
0.84mg
Apigenin
0.03mg
Luteolin
0.05mg
Isorhamnetin
1.38mg
Kaempferol
0.38mg
Myricetin
0.18mg
Quercetin
6.45mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:269.63kcal
13.48%
Fat:15.05g
23.15%
Saturated Fat:1.22g
7.62%
Carbohydrates:31.29g
10.43%
Net Carbohydrates:24.75g
9%
Sugar:8.83g
9.82%
Cholesterol:0mg
0%
Sodium:53.92mg
2.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.14g
12.27%
Vitamin A:6530.21IU
130.6%
Manganese:1.07mg
53.68%
Vitamin K:44.15µg
42.04%
Vitamin C:33.11mg
40.14%
Fiber:6.54g
26.15%
Vitamin E:3.71mg
24.72%
Potassium:708.38mg
20.24%
Phosphorus:176.49mg
17.65%
Magnesium:63.06mg
15.76%
Vitamin B3:3.14mg
15.72%
Folate:60.97µg
15.24%
Vitamin B6:0.27mg
13.72%
Copper:0.26mg
13.11%
Vitamin B1:0.19mg
12.41%
Iron:2.06mg
11.42%
Zinc:1.28mg
8.53%
Vitamin B5:0.63mg
6.25%
Vitamin B2:0.1mg
6.11%
Calcium:55.58mg
5.56%
Selenium:3.45µg
4.92%