Spelt Berry Salad with Greens

A fiber-rich spelt berry salad for gentle gut health.

Leafy Greens Protein Rich Antioxidant Rich

Recipe description

Balance a bowl that blends chewy spelt berries with leafy greens and bright berries for a wholesome, plant-forward meal. This salad pairs versatile grains with fiber-rich greens and polyphenol-packed berries, delivering a variety of textures and flavors without heaviness. Each bite supports gentle digestion through diverse fibers while feeding beneficial gut bacteria and contributing to a balanced daily intake. Easy to prepare, adaptable with seasonal greens, and suitable for office lunches or light dinners, it encourages mindful eating and steady energy throughout the day.

Published on: May 17, 2026
Spelt Berry Salad with Greens
Prep 15 min Cook 35 min Easy
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Ingredients

Spelt
6 serving spoon
Spelt
Berries
1 bowl
Berries
Greens
2 bowl
Greens
Oil, olive
3 tablespoon
Oil, olive
Lemon juice
6 teaspoon
Lemon juice
Salt
0.5 teaspoon
Salt
Black pepper
0.25 teaspoon
Black pepper

Instructions

1

Cook the spelt berries according to package instructions until tender.

2

In a large bowl, combine mixed leafy greens and fresh berries.

3

Drizzle olive oil and lemon juice over the salad.

4

Add the cooked spelt berries and toss everything together.

5

Season with salt and black pepper to taste.

6

Serve immediately or chill for 30 minutes before serving.

Nutrition

420 kcal Calories
12 g Protein
60 g Carbohydrates
9 g Fiber
14 g Sugar
14 g Fat
2 g Saturated fat
0.6 g Salt

Why this recipe fits you

  • Rich in fiber from spelt, greens, and berries.
  • Colorful plant foods provide polyphenols and dietary diversity.
  • Balanced with fiber, protein, and healthy fats from olive oil.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
80
🧬 Diversity support
85
🫧 Fermentation support
0

FAQ

What is spelt and why is it used in this salad?
Spelt berries are an ancient, chewy grain that adds fiber and a hearty texture to the greens and berries.
Does this salad contain gluten?
Yes, spelt contains gluten, so it’s not suitable for those with celiac or who need a gluten-free diet unless you swap in a gluten-free grain like quinoa.
Can I make this ahead for lunch?
Yes. Cook the spelt and wash the greens in advance; assemble the salad and add the dressing just before serving to keep greens fresh. Leftovers keep 2–3 days in the fridge.
How do I cook spelt berries?
Rinse, then simmer in water (about 2:1 water to spelt) until tender, usually 30–40 minutes. Soaking overnight can reduce cooking time.
How should I store leftovers?
Store components separately if possible; refrigerate within 2 hours of mixing; use within 2–3 days.
Is this salad vegan/dairy-free?
Yes. It’s plant-based and dairy-free; use a plant-based dressing if needed.
Can I customize with seasonal greens or berries?
Absolutely. Swap greens (spinach, kale, arugula) and berries (strawberries, blueberries, raspberries) to suit the season.
Is this salad good for digestion?
The fiber from spelt and greens supports digestion for many people; introduce fiber gradually if you’re not used to it.
What’s a typical serving size?
About 1 cup cooked spelt with greens per serving; adjust to hunger and energy needs.
What dressing works best?
A simple lemon–olive oil vinaigrette or light balsamic works well; keep it light so the greens stay crisp.

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