Recipes Using Spelt Berries for Nutritious Meals

Spelt berries are the ancient grain superstar you’ve been missing out on! These nutty, chewy kernels are packed with nutrition, making them a fantastic addition to any meal.

Unlike refined grains, spelt berries retain their bran and germ, offering a hearty texture and rich flavor that elevates simple dishes into wholesome feasts. Whether you’re looking to boost your fiber intake or experiment with new grains in your kitchen, spelt berries provide versatility and nourishment in every bite.

In this post, we’ll explore three delicious recipes using spelt berries that suit various tastes and occasions. From a vibrant spelt berry salad to a comforting stew and a hearty breakfast bowl, these recipes showcase how this grain can seamlessly fit into your daily menu.

Ready to embrace spelt berries? Let’s dive in!

Why You’ll Love This Recipe

Spelt berries are not only rich in fiber and protein but also contain essential vitamins and minerals like iron, magnesium, and zinc. Their nutty flavor and satisfying texture make them a perfect base for salads, soups, and even breakfast dishes.

These recipes are easy to prepare, highly adaptable, and perfect for meal prep, offering a nutritious alternative to rice, quinoa, or pasta. Whether you’re a seasoned cook or just starting out, spelt berries bring a wholesome twist to your plate that your whole family will enjoy.

Ingredients

Recipe 1: Mediterranean Spelt Berry Salad

• 1 cup spelt berries, rinsed
• 3 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste

Recipe 2: Hearty Spelt Berry Vegetable Stew

• 1 cup spelt berries, rinsed
• 6 cups vegetable broth
• 2 tbsp olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste
• Fresh parsley for garnish

Recipe 3: Spelt Berry Breakfast Bowl with Berries and Nuts

• 1 cup cooked spelt berries
• 1/2 cup mixed fresh berries (blueberries, raspberries, strawberries)
• 1/4 cup chopped nuts (walnuts, almonds, or pecans)
• 1 tbsp honey or maple syrup
• 1/2 tsp ground cinnamon
• 1/2 cup Greek yogurt or plant-based alternative
• 1 tbsp chia seeds (optional)

Equipment

• Medium saucepan with lid
• Large pot or Dutch oven
• Mixing bowls
• Measuring cups and spoons
• Cutting board and sharp knife
• Wooden spoon or spatula
• Colander or fine mesh strainer

Instructions

Mediterranean Spelt Berry Salad

1. Cook the spelt berries: In a medium saucepan, combine rinsed spelt berries and 3 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 45-60 minutes until tender but chewy. Drain any excess water.
2. Prepare the vegetables: While spelt cooks, chop cherry tomatoes, cucumber, olives, red onion, and parsley.
3. Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper.
4. Combine salad: In a large bowl, mix cooked spelt berries with vegetables and feta cheese. Pour dressing over and toss gently to combine.
5. Chill and serve: Refrigerate for at least 30 minutes to let flavors meld. Serve chilled or at room temperature.

Hearty Spelt Berry Vegetable Stew

1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until fragrant and translucent (about 5 minutes).
2. Add vegetables: Stir in carrots, celery, and zucchini. Cook for 5-7 minutes, stirring occasionally.
3. Add spelt and broth: Pour in rinsed spelt berries and vegetable broth. Stir in diced tomatoes, thyme, rosemary, salt, and pepper.
4. Simmer stew: Bring to a boil, then reduce heat to low and cover. Simmer for 50-60 minutes, stirring occasionally, until spelt is tender and stew thickens.
5. Adjust seasoning and serve: Taste and adjust salt and pepper as needed. Garnish with fresh parsley before serving.

Spelt Berry Breakfast Bowl with Berries and Nuts

1. Prepare spelt berries: Use leftover cooked spelt berries or cook fresh by simmering 1 cup spelt berries in 3 cups water for 45-60 minutes until tender. Drain excess water.
2. Assemble bowl: In a bowl, place warm or cooled spelt berries. Top with mixed fresh berries, chopped nuts, and chia seeds if using.
3. Add flavor: Sprinkle ground cinnamon and drizzle honey or maple syrup over the top.
4. Finish with yogurt: Add a dollop of Greek yogurt or plant-based alternative on the side or mixed in.
5. Enjoy: Serve immediately for a nutritious, energizing breakfast.

Tips & Variations

“For perfectly cooked spelt berries, soak them overnight to reduce cooking time by half!”

Feel free to customize these recipes to suit your preferences. Swap feta for goat cheese or omit it for a vegan version.

Add roasted vegetables like bell peppers or eggplant to the stew for added depth. For the breakfast bowl, experiment with different fresh fruits and nuts based on seasonal availability.

If you want to add a protein boost, toss in some cooked chickpeas or grilled chicken to the salad or stew. The nutty flavor of spelt berries pairs wonderfully with Mediterranean herbs like basil and mint, so try incorporating them as well.

Nutrition Facts

Serving Suggestions

The Mediterranean Spelt Berry Salad pairs wonderfully with grilled chicken or fish and a side of warm pita bread for a complete meal. It also works well as a light lunch or picnic dish.

The Hearty Spelt Berry Vegetable Stew is perfect for chilly evenings and can be served alongside crusty bread or a simple green salad for added freshness.

Start your day right with the Spelt Berry Breakfast Bowl, accompanied by a cup of herbal tea or freshly brewed coffee. This dish also doubles as a satisfying snack or light dinner.

Conclusion

Incorporating spelt berries into your cooking is a fantastic way to enjoy nutrient-dense, flavorful meals that satisfy both the palate and the body. These recipes highlight the grain’s versatility—from fresh, vibrant salads to rich, comforting stews and energizing breakfasts.

With a little prep and creativity, spelt berries can become a staple in your kitchen, offering wholesome goodness in every bite. We hope these recipes inspire you to experiment and create your own delicious dishes using this ancient grain.

Happy cooking!

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