Tomato, Spelt and Herb Salad

By Martha Rose Shulman

Tomato, Spelt and Herb Salad
Andrew Scrivani for The New York Times
Total Time
About 10 minutes
Rating
4(27)
Comments
Read comments

Tomatoes are very rich source of vitamin A and vitamin C, not to mention lycopenes, phytonutrients that some scientists believe may have antioxidant properties. I am heading out to my garden to reap this summer’s bounty. This is a light summer chopped salad with chewy and crunchy textures. Give it time to marinate for the best flavor.

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Ingredients

Yield:Serves four to six

    For the Tomato, Spelt and Herb Salad

    • 1cup cooked spelt, farro or wheat berries
    • 1pound tomatoes, diced
    • 1cup diced cucumber
    • ½cup diced celery
    • 1cup finely chopped fresh herbs, like a mixture of parsley, dill, mint and basil
    • ½cup crumbled feta
    • 2tablespoons fresh lemon juice
    • 1teaspoon balsamic vinegar
    • 1small garlic clove, minced or puréed optional
    • Salt
    • freshly ground pepper
    • ¼cup extra virgin olive oil
Ingredient Substitution Guide
Nutritional analysis per serving (6 servings)

176 calories; 12 grams fat; 3 grams saturated fat; 0 grams trans fat; 7 grams monounsaturated fat; 1 gram polyunsaturated fat; 14 grams carbohydrates; 3 grams dietary fiber; 3 grams sugars; 5 grams protein; 386 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. For the Tomato, Spelt and Herb Salad

    1. Step 1

      Combine the spelt, tomatoes, cucumber, celery, herbs and feta in a salad bowl. Season to taste with salt and pepper.

    2. Step 2

      Mix together the lemon juice, balsamic vinegar, optional garlic, salt, pepper and olive oil. Toss with the salad. Place in the refrigerator, and marinate for one hour or longer before serving.

Tip
  • Advance preparation: The salad will keep for a couple of days in the refrigerator. The tomatoes and cucumbers will make it a bit juicy. Toss it all together and serve it with bread to soak up the excess.

Ratings

4 out of 5
27 user ratings
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Comments

NK in Brussels

I cooked the farro in a homemade chicken stock for more flavor and also added a pinch of red pepper flakes to the dressing.To make this salad into a main course I served it over a small bed of mesclun greens and topped it with slices of avocado and toasted pine nuts. Two thumbs up.

Arbor

This was tasty! I worried that 1 cup of herbs would be too much, but it was quite nice. I didn't have any cucumber, but spinach and a little red onion for crunch made a reasonable substitution. I used spelt and it was a healthy, tasty meal!

NK in Brussels

I cooked the farro in a homemade chicken stock for more flavor and also added a pinch of red pepper flakes to the dressing.To make this salad into a main course I served it over a small bed of mesclun greens and topped it with slices of avocado and toasted pine nuts. Two thumbs up.

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