Spelt Veggie Salad

Farro is the Italian word for emmer aka spelt and is a member of the wheat family.  It is an ancient whole grain grown in abundance in Umbria.  It has a nutty taste and chewy texture and is easier to digest than most grains.  It does have gluten but many who are gluten-sensitive have said this ancient grain does not affect them negatively.  It is high in fiber, calcium, magnesium, selenium, zinc and iron and has vitamins B & E.  I ate this delicious salad at a Cafe in Foligno, Umbria (Italy) and fell in love with the firmness of the kernels, the warmth of the veggies and the lightness on my tummy.  It is super filling but if you want to add protein to it, you can add cooked beans, chickpeas, cubed tofu, tempeh, tuna, anchovies and even some almonds or walnuts. BUON APPETITO! ENJOY!

Serves 4-6

Ingredients (Choose organic whenever possible):

2 cups dry spelt kernels, rinsed and drained

5 cups water

2 tbsp sunflower seed oil for sauteing veggies

1 medium zucchini, sliced thinly (I like to use a potato peeler because its easy and they are all the same size)

6-8 cherry tomatoes, cut in half or quarters

1 cup fresh arugula leaves (or spinach but discard stem)

6-8 fresh basil leaves

4-6 tbsp organic cold-pressed olive oil

1 tbsp apple cider vinegar

1 tbsp balsamic vinegar

1/2 fresh lemon juice

salt and pepper to taste


  1. In a medium sized pot place water and spelt and bring to a boil. Reduce to a simmer and cook until kernels are slightly firm but not too soft (15-20 min). Drain and set aside in a bowl.
  2. In a saucepan, place sunflower seed oil and heat on med-high.  Add zucchini and cherry tomatoes and lightly saute.
  3. Place veggies in with the spelt and add the rest of the ingredients, mix well and enjoy!
  4. Will keep in the fridge for u to 4-5 days.