Spelt
Triticum speltaClinical Encyclopedia
Spelt provides 338 kcal, 14.6g of protein, 70.2g of carbohydrates, and 10.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Spelt is an ancient grain known for its nutty flavor and high nutritional value, rich in protein, fiber, and essential nutrients. It is often used as a healthier alternative to modern wheat in various recipes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Spelt can be cooked similarly to rice or quinoa. It is best to soak it overnight to reduce cooking time and enhance digestibility. Use in salads, soups, or as a side dish.
Smart Selection & Storage
Choose spelt grains that are whole and free from any signs of mold or damage. Look for a nutty aroma.
Store in an airtight container in a cool, dark place to prolong shelf life and maintain quality.
Myths vs Realities
Healthy Recipes
Spelt Berry Salad with Citrus Dressing
A refreshing salad featuring nutty spelt berries, vibrant vegetables, and a zesty citrus dressing, perfect for a light lunch or side dish.
- 1 cup cooked spelt berries
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked spelt berries, cherry tomatoes, cucumber, bell pepper, and red onion.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spelt Flour Pancakes with Berries
Fluffy pancakes made with spelt flour, topped with fresh berries and a drizzle of honey for a wholesome breakfast treat.
- 1 cup spelt flour
- 1 tablespoon baking powder
- 1 tablespoon sugar
- 1/2 teaspoon salt
- 1 cup almond milk
- 1 egg
- 1 tablespoon melted coconut oil
- 1 cup mixed berries
- 1. In a bowl, mix spelt flour, baking powder, sugar, and salt.
- 2. In another bowl, whisk together almond milk, egg, and melted coconut oil.
- 3. Combine wet and dry ingredients, stir until just mixed, then fold in berries. Cook on a hot skillet until golden brown on both sides.
Spelt and Vegetable Stir-Fry
A colorful stir-fry featuring spelt and a medley of seasonal vegetables, tossed in a savory soy sauce for a quick and nutritious meal.
- 1 cup cooked spelt
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a large pan over medium heat, add garlic and ginger, and sauté for 1 minute.
- 2. Add broccoli, bell pepper, and carrot; stir-fry for 5-7 minutes until tender.
- 3. Stir in the cooked spelt and soy sauce, cook for another 2 minutes, and serve hot.
Spelt and Chickpea Burgers
Hearty and nutritious spelt and chickpea burgers, seasoned with herbs and spices, perfect for a healthy BBQ or weeknight dinner.
- 1 cup cooked spelt
- 1 can chickpeas, drained
- 1/4 cup onion, finely chopped
- 1/4 cup parsley, chopped
- 1 tablespoon cumin
- 1 egg
- Salt and pepper to taste
- Whole grain buns
- 1. In a bowl, mash chickpeas and mix with cooked spelt, onion, parsley, cumin, egg, salt, and pepper.
- 2. Form mixture into patties and refrigerate for 30 minutes.
- 3. Cook on a skillet over medium heat for 5-6 minutes on each side, then serve on whole grain buns.
Spelt Risotto with Mushrooms and Spinach
Creamy risotto made with spelt, sautéed mushrooms, and fresh spinach, offering a rich flavor and comforting texture.
- 1 cup spelt
- 4 cups vegetable broth
- 1 cup mushrooms, sliced
- 2 cups spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add mushrooms and cook until soft, then stir in spelt and cook for 1 minute.
- 3. Gradually add vegetable broth, stirring frequently, until spelt is tender. Stir in spinach, season with salt and pepper, and serve.
Spelt Porridge with Almonds and Bananas
A warm and satisfying spelt porridge topped with sliced bananas and crunchy almonds, perfect for a nutritious breakfast.
- 1 cup spelt flakes
- 2 cups almond milk
- 1 banana, sliced
- 1/4 cup almonds, chopped
- 1 tablespoon honey
- 1/2 teaspoon cinnamon
- 1. In a saucepan, combine spelt flakes and almond milk, then bring to a boil.
- 2. Reduce heat and simmer for 5-7 minutes, stirring occasionally until thickened.
- 3. Serve topped with banana slices, chopped almonds, honey, and a sprinkle of cinnamon.
Spelt and Lentil Soup
A hearty and nutritious soup featuring spelt and lentils, packed with vegetables and spices for a comforting meal.
- 1 cup spelt
- 1 cup lentils
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add spelt, lentils, vegetable broth, thyme, salt, and pepper; bring to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until lentils and spelt are tender, then serve hot.
Spelt Pasta with Tomato Basil Sauce
Delicious homemade spelt pasta served with a fresh tomato and basil sauce, offering a wholesome twist on a classic dish.
- 2 cups spelt flour
- 2 eggs
- 1/2 teaspoon salt
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Mix spelt flour, eggs, and salt to form a dough; knead and let rest for 30 minutes.
- 2. Roll out the dough and cut into desired pasta shapes; cook in boiling water for 3-4 minutes.
- 3. In a pan, heat olive oil, add tomatoes, basil, salt, and pepper; cook until tomatoes are soft, then toss with pasta and serve.
Spelt Energy Bars with Nuts and Dried Fruit
Nutritious energy bars made with spelt, nuts, and dried fruits, perfect for a healthy snack or post-workout boost.
- 1 cup spelt flour
- 1/2 cup oats
- 1/2 cup mixed nuts, chopped
- 1/2 cup dried fruit, chopped
- 1/4 cup honey
- 1/4 cup almond butter
- 1/2 teaspoon vanilla extract
- 1. Preheat oven to 350°F (175°C) and line a baking dish with parchment paper.
- 2. In a bowl, mix spelt flour, oats, nuts, dried fruit, honey, almond butter, and vanilla until combined.
- 3. Spread mixture evenly in the dish and bake for 20-25 minutes until golden. Let cool, then cut into bars.
Spelt Quinoa Bowl with Avocado and Veggies
A nourishing quinoa bowl with spelt, avocado, and a variety of colorful veggies, drizzled with a tangy dressing for a wholesome meal.
- 1 cup cooked spelt
- 1 cup cooked quinoa
- 1 avocado, sliced
- 1 cup mixed vegetables (carrots, bell peppers, cucumbers)
- 2 tablespoons tahini
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a bowl, combine cooked spelt and quinoa, then layer with sliced avocado and mixed vegetables.
- 2. In a small bowl, whisk together tahini, lime juice, salt, and pepper.
- 3. Drizzle the dressing over the bowl and serve immediately.
Frequently Asked Questions (FAQ)
What is spelt?
Spelt is an ancient grain that is a type of wheat, known for its nutty flavor and high nutritional profile.
Is spelt gluten-free?
No, spelt contains gluten and is not suitable for those with celiac disease or gluten intolerance.
How do I cook spelt?
Rinse spelt and soak it overnight. Cook in water or broth for about 30-40 minutes until tender.
What are the health benefits of spelt?
Spelt is high in protein, fiber, and essential nutrients, promoting digestive health and supporting muscle growth.
Can I substitute spelt for regular flour?
Yes, spelt flour can be used as a substitute for regular flour in most recipes, but adjustments may be needed due to its different gluten properties.
Is spelt more nutritious than regular wheat?
Spelt generally has a higher protein and fiber content compared to regular wheat, along with a richer nutrient profile.
How should I store spelt?
Store spelt in a cool, dry place in an airtight container to maintain freshness.
Can spelt help with weight loss?
Due to its high fiber content, spelt can help increase feelings of fullness, which may aid in weight management.