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Spelt Salad with Apples, Cheddar and Scallions

    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: 45 mins
    TOTAL: 45 mins
    Servings: 6


    • 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)


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


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

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:


    1. This sounds wonderful. I love the chewy texture of the grain in salads like this. I think I’d add some sautéed pork or chicken and a veggie (broccoli?) to make it into a whole meal.

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