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Summer Spelt Salad with Cilantro Dressing

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Nothing shouts the freshness of summer like cilantro and spelt berries – even if they are of the wheat variety. With a new salad to add to your ever-growing list, we are willing to bet with the nutty taste, and its fresh, crunchiness this one will go straight to the top! We love the idea that this makes a wholesome lunch, or a great side dish to any summer BBQ meal you may have planned. Plus, who can argue with a salad that does half the prepping work while you’re sleeping!

Serves 4-6
  • Dairy Free
  • Corn Free
  • Egg Free
  • Vegetarian


cilantro salad dressing:  
½ cup unsweetened apple sauce2 clove garlic1/8 teaspoon ground cinnamon
½ cup fresh cilantro½ teaspoon dijon mustardzest of 1 lime
¼ cup lime juice¼ teaspoon himalayan rock saltpinch white stevia powder
3 tablespoon olive oil¼ teaspoon ground cumin
spelt berry salad:   
1 cup spelt berries, cooked (see below)4 green onions, diced¼ cup red onion, diced small
½teaspoon vegetable broth½ english cucumber¼ cup pumpkin seeds
½ cup dried green lentils1 red pepper1 avocado, sliced for garnish
½ cup cilantro2 carrots, diced


Directions Note – this recipe calls for preparation overnight, so make sure to give yourself plenty of time!

Cooking Spelt Berries: Fill a glass container (preferably with a sealed lid) with water and add in your spelt berries and place in fridge and leave overnight to soak. When you’re ready to cook, drain the excess water and place in a pot with your vegetable broth and 2 cups of water. Bring to a boil then reduce your heat to low and simmer with a lid on for 35-45 minutes. You’ll notice it is finished when your spelt berries are soft, but still a bit chewy in texture. Remove any water left and set in the fridge to cool. Cooking Lentils: Again, in a separate glass bowl, fill with water and add in the lentils. Cover with a lid or saran wrap and place in the fridge overnight. Drain and rinse when ready for use, however with this ingredient you will only cook with 1 cup of water – bringing it to a boil. For an added taste, season the water with salt. After its boiled, reduce the heat to a low simmer and cook with the lid on for another 15-20 minutes. Remove any extra water, and set lentils in the fridge to cool.

Dressing: This is the easy part! Add all of the ingredients into a blender and or using a bowl and a whisk, mix until everything is well incorporated.

Final Step: Bring your lentils and your spelt berries together in a large bowl. Add in the remaining fresh salad ingredients, and toss with the dressing. Serve cold.

Make It This Way

To make this dish refined-sugar free, replace your stevia with some honey. It has a lower glycemic reading and will not provide blood sugar spikes like white sugar.

If you’re not a fan of the nutty taste of spelt berries, try swapping it out for quinoa instead.

Try This

Serve with some fresh avocado slices to bring in some creamy textures to the dish. Eat for lunch, or as a side dish. It makes the perfect pairing to any BBQ or family reunion!
Nutritional Information

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