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. 

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 create a nutritional powerhouse, any time of day.

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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.

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.

Your fork is waiting.

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.

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Course: Side

Cuisine: American

Keyword: healthy salad

Prep Time: 45 minutes

Total Time: 45 minutes

Servings: 6

Calories: 187kcal

Author: Liz DellaCroce

Ingredients

• 1 cup uncooked spelt prepared according to package instructions
• 1 juice of lemon
• 2 tablespoons 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
• 1/2 cup scallions minced
• 1/4 cup parsley minced

Instructions

• 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.

Nutrition Facts

Spelt Salad with Apples, Cheddar and Scallions

Amount Per Serving

Calories 187 Calories from Fat 68

% Daily Value*

Total Fat 7.6g 12%

Saturated Fat 1.9g 10%

Polyunsaturated Fat 5.7g

Cholesterol 7mg 2%

Sodium 282mg 12%

Total Carbohydrates 25.9g 9%

Dietary Fiber 3.5g 14%

Sugars 3.8g

Protein 6.8g 14%

* Percent Daily Values are based on a 2000 calorie diet.

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Disclosure: I am honored to be a Dairy Ambassador for Milk Means More. Thank you for supporting the brands that make The Lemon Bowl possible. All thoughts are my own. 

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