Spelled salad with rocket and tomatoes

Who I am
Elia Tabuenca García
Author and references

A fresh and easy to prepare recipe, for those who like to stay light at both lunch and dinner, and which has as its main ingredient a cereal with countless nutritional properties: Spelled. We offer it in a spring version, as a first course, in salads accompanied by fresh rocket and red tomatoes next to the season.

Don't store avocado like this: it's dangerous

A fresh and easy to prepare recipe, for those who like to stay light at both lunch and dinner, and whose main ingredient is a cereals with innumerable nutritional properties: the Farro.

Better if biological, spelled can be found in different varieties including that peeled and pearl spelled. The first is so called because it preserves the glumetta, the outer skin of the grain, which is also very rich in fiber, intact, which is instead eliminated in the pearl spelled, with a much lighter color and which can be cooked in a much shorter time than the shelled one. however much more nutritious.

With its tasty flavor it is among the cereals less caloric but with a fairly high protein intake (about 15%). Excellent for soups together with other cereals such as barley or with legumes such as beans and lentils, it does not require soaking.

We propose it to you in summer version, as a first course, in salad accompanied by fresh rocket andthe red tomatoes Seasonal. Optional aenrich it with Parmesan flakes or Tofu for those who follow one vegan diet.

Ingredients for 4 people)

  • 4 glasses of spelled
  • 150g of rocket
  • 2/3 red tomatoes
  • extra virgin olive oil
  • sale
  • pepper
  • Parmesan or tofu flakes (optional)


First we wash the spelled and drain it. Once washed, put it to cook (no need to soak) in plenty of salted water for at least 40 minutes.

In the meantime, wash the rocket leaves and the tomatoes which we will then cut into small pieces.

We pour both ingredients into a bowl and season with oil, salt and pepper.

Once cooked, drain the spelled and let it cool for about ten minutes.

At this point we pour it into the container with the rocket and the tomatoes, mixing everything very well and season with salt and oil.

For those who like it, you can add parmesan or tofu flakes.

Excellent if left to flavor for about half an hour.

Buon appetite

Gloria Mastrantonio

Read all of ours vegan recipes

Read all our first vegans

add a comment of Spelled salad with rocket and tomatoes
Comment sent successfully! We will review it in the next few hours.