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Spelt Salad with Apples, Cheddar and Scallions

Liz DellaCroce Avatar

LIZ DELLA CROCE

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A hearty and flavor-packed whole grain salad made with chewy spelt, crunchy apples and sharp cheddar cheese. 

Spelt Salad with Apples, Scallions and Cheese - The Lemon Bowl

This Spelt Salad with Apples, Cheddar, and Scallions is a fun twist on tabbouleh salad, one of my favorite Middle Eastern side dishes. In a nod to my mom and her famous after school snack, I decided to throw in creamy, sharp cheddar cheese and sweet, crunchy apples. The protein from the cheese and fiber from the apples creates a nutritional powerhouse, any time of day.

For a nutty flavor and hearty texture, I swapped out the traditional bulgur wheat with spelt berries. If you’re not familiar with spelt, it’s an ancient grain that originated in the Near East over 8,000 years ago. I love using it because it’s packed with vitamins, minerals, protein and fiber.

Spelt Salad with Apples and Cheese - The Lemon BowlNutritional booster:

For another nutritional boost, I added cubes of sharp cheddar. Not only does the cheese add a rich, creamy note but it provides added calcium, protein and other vitamins. To pull it all together, the salad is tossed with a sharp and tangy garlic mustard vinaigrette that will have you wanting more after each bite.

How to serve:

Can be served warm or cold.

Your fork is waiting.

Spelt Salad with Apples, Scallions and Cheese - The Lemon Bowl

Spelt Salad with Apples, Cheddar and Scallions

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A hearty and flavor-packed whole grain salad made with chewy spelt, crunchy apples and sharp cheddar cheese.
Prep Time 45 minutes
Total Time 45 minutes
Serves6
CourseSide Dish
Calories187

Ingredients
 
 

  • 1 cup uncooked spelt prepared according to package instructions
  • 1 juice of lemon
  • 2 tablespoons extra virgin olive oil
  • 1 clove garlic minced
  • 1 teaspoon whole grain mustard
  • salt and pepper to taste
  • 2 ounces sharp cheddar cut in bite-sized cubes
  • 1 cup diced apples
  • ½ cup scallions minced
  • ¼ cup parsley minced

Instructions
 

  1. Prepare spelt according to package instructions and place in a large salad bowl.
  2. Drizzle lemon juice, olive oil, garlic, mustard, salt and pepper over the bowl and toss well until spelt is evenly coated in vinaigrette.
  3. Stir in cheese cubes, apples, scallions and parsley. Toss again and check for seasoning before serving.

Nutrition

Calories: 187kcalCarbohydrates: 25.9gProtein: 6.8gFat: 7.6gSaturated Fat: 1.9gPolyunsaturated Fat: 5.7gCholesterol: 7mgSodium: 282mgFiber: 3.5gSugar: 3.8g

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19 responses to “Spelt Salad with Apples, Cheddar and Scallions”

  1. Nan Eakin Molitor Avatar
    Nan Eakin Molitor

    Can this salad be made a day in advance?

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Yes absolutely! Enjoy!