Equipment
* optional
Ingredients
salad base
- 150 g pearled spelt
- 37½ ml olive oil
- 15 ml lemon juice, juiced
- 5 ml balsamic vinegar
- 50 g red onion, very thinly sliced
- 6 g ground coriander
- 6 g cayenne pepper
- 35 g walnuts, roughly chopped
- 2 cooked beetroots, cut into matchsticks
- 150 g blackberries
- 3 g dill fronds, chopped
- 3 g cilantro, chopped
- 2 g salt
- 1 g black pepper, freshly ground
buttermilk dressing
- 200 ml buttermilk
- 5 g dijon mustard
- 2 g sugar
- 1 garlic, crushed
- 30 ml olive oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 408 kcal
- Protein
- 11 g
- Carbohydrates
- 45 g
- Fat
- 26 g
- Fiber
- 9 g
- Sugar
- 10 g
- Sodium
- 336 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 14 g
- Polyunsaturated Fat
- 6 g
- Cholesterol
- 2 mg
- Potassium
- 539 mg
- Calcium
- 118 mg
- Iron
- 2.6 mg
- Magnesium
- 87 mg
- Phosphorus
- 260 mg
- Zinc
- 1.9 mg
- Vitamin A
- 61 mcg
- Vitamin C
- 15 mg
- Vitamin E
- 3.4 mg
- Vitamin K
- 20 mcg
- Vitamin B6
- 0.2 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.08 mg
- Riboflavin
- 0.14 mg
- Niacin
- 0.7 mg
- Folate
- 67 mcg
- Water
- 128 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Cook the pearled spelt in a saucepan of boiling water (100°C/212°F) for 20 to 25 minutes until the grains are tender.
Drain the cooked spelt and rinse under cold water until fully cooled.
Transfer the spelt to a bowl and toss with 30ml olive oil, lemon juice, balsamic vinegar, salt, and pepper.
Heat 7.5ml olive oil in a frying pan and sauté the red onion until it begins to soften.
Stir the ground coriander and cayenne pepper into the onions and cook for 2 minutes to release the aromas.
Toast the walnut pieces in the frying pan for 1 minute until fragrant.
Add the spiced onions, toasted walnuts, beetroot matchsticks, blackberries, dill, and cilantro to the spelt and fold gently.
Whisk together the buttermilk, Dijon mustard, sugar, crushed garlic, and 30ml olive oil in a jug or small bowl.
Drizzle the dressing over the salad and serve immediately.
Chef's Notes
- For the best texture, ensure the spelt is cooked al dente and thoroughly cooled before mixing. Overcooked spelt can become mushy.
- When toasting the walnuts, watch them closely as they can burn quickly. A light toasting enhances their flavor and crunch significantly.
- Taste and adjust the seasoning of both the spelt mixture and the dressing before combining. The lemon juice and balsamic vinegar can be adjusted to your preference.
- If buttermilk is unavailable, you can make a substitute by mixing 200ml of regular milk with 1 tablespoon of lemon juice or white vinegar and letting it sit for 5-10 minutes until it thickens slightly.
- The dressing can be made ahead of time and stored in the refrigerator. Whisk again before serving, as it may separate.
Storage
Refrigerator: 2 days — Store dressing separately from the salad for best texture.
Reheating: Best served cold or at room temperature.
Troubleshooting
Grains are mushy and lack texture
Cause: Spelt was overcooked or not rinsed with cold water to stop the cooking process
Fix: Cannot be fixed
Prevention: Test grain texture at 20 minutes and rinse thoroughly with cold water immediately after draining
Buttermilk dressing is too thin or separated
Cause: Oil was added too quickly or not whisked enough to emulsify
Fix: Whisk vigorously or use a small blender to re-emulsify
Prevention: Slowly stream the olive oil into the buttermilk while whisking constantly
Cultural Context
While spelt has ancient origins, its resurgence in modern European cuisine often highlights its nutty flavor and nutritional benefits. This salad, with its fresh berries and tangy dressing, reflects a contemporary approach to grain salads, emphasizing seasonal ingredients and vibrant flavors popular in health-conscious European cooking.
