Looking for a fresh and wholesome dish that’s easy to prepare and packed with nutrients? Look no further than Spelt & Spinach with Lemon Dressing! This salad combines the nutty, hearty flavor of spelt with the freshness of spinach and a zesty lemon dressing, creating a light yet filling meal. With its balance of fiber, vitamins, and minerals, this dish is perfect for a quick lunch, a side to accompany dinner, or even as a meal prep option for the week ahead. Let’s explore the recipe and the health benefits of these nutritious ingredients.
Ingredients:
- 1 cup spelt (whole grain or pearled spelt)
- 2 cups fresh spinach, washed and chopped
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon maple syrup or honey
- Salt and pepper to taste
- Optional toppings: toasted almonds, sesame seeds, or feta cheese
Instructions:
- Cook the Spelt: Start by rinsing the spelt under cold water. In a medium saucepan, bring 2 ½ cups of water to a boil. Add the spelt, reduce the heat, and cover. Let it simmer for 30-35 minutes (for whole grain spelt) or 15-20 minutes (for pearled spelt) until the grains are tender and the water is absorbed. Once cooked, remove from heat and fluff with a fork. Season with a pinch of salt and set aside.
- Sauté the Garlic: In a large pan, heat olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes, or until fragrant. Be careful not to burn it.
- Prepare the Spinach: Add the chopped spinach to the pan with garlic and cook for 2-3 minutes, just until the spinach begins to wilt. Season with salt and pepper to taste.
- Make the Lemon Dressing: In a small bowl, whisk together the lemon juice, lemon zest, maple syrup (or honey), and a pinch of salt and pepper. Drizzle in the olive oil while whisking to combine. Adjust the seasoning to taste.
- Assemble the Salad: In a large bowl, combine the cooked spelt, sautéed spinach, and garlic mixture. Pour the lemon dressing over the top and toss gently to combine.
- Serve and Garnish: Serve the salad warm or at room temperature. Garnish with optional toppings like toasted almonds, sesame seeds, or crumbled feta cheese for an added crunch and flavor boost.
Health Benefits:
1. Spelt: A Nutritious Whole Grain
Spelt is an ancient grain packed with nutrients, including fiber, protein, and a range of essential vitamins and minerals like iron, magnesium, and B vitamins. It has a nutty flavor and chewy texture that make it a satisfying base for salads and bowls. Spelt is also rich in soluble fiber, which helps regulate blood sugar levels, supports digestive health, and contributes to heart health by lowering cholesterol.
2. Spinach: A Vitamin-Rich Green
Spinach is one of the most nutrient-dense vegetables available. It’s loaded with vitamins A, C, K, and folate, along with iron and calcium. These nutrients support everything from immune function and bone health to skin vitality. The antioxidants in spinach, like lutein and beta-carotene, help protect against oxidative stress and may promote eye health. The fiber in spinach also aids digestion and helps maintain a healthy weight.
3. Lemon: A Zesty Health Booster
Lemon juice and zest add a refreshing and tangy flavor to the dish while providing a good dose of vitamin C. This antioxidant boosts the immune system, promotes collagen production for healthy skin, and helps improve iron absorption from plant-based foods like spinach and spelt. Lemon also has alkalizing properties, supporting overall health and detoxification.
4. Olive Oil: A Heart-Healthy Fat
The olive oil in this recipe provides monounsaturated fats, which are beneficial for heart health. These healthy fats help lower bad cholesterol levels and reduce inflammation. Olive oil is also rich in polyphenols, antioxidants that contribute to a reduced risk of chronic diseases such as cardiovascular disease and cancer.
5. Maple Syrup or Honey: Natural Sweeteners
If you opt for maple syrup or honey in the dressing, you’re adding natural sweetness along with health benefits. Both maple syrup and honey contain antioxidants and offer a more wholesome alternative to refined sugar. Honey also has antibacterial properties that may support immune health, while maple syrup is rich in minerals like manganese and zinc.
Final Thoughts
This Spelt & Spinach with Lemon Dressing salad is the perfect balance of flavor and nutrition. The nutty spelt, tender spinach, and zesty lemon dressing create a light, yet satisfying meal that’s packed with fiber, antioxidants, and healthy fats. Whether you’re looking for a quick, healthy lunch or a nourishing side dish, this recipe has you covered. Enjoy it as a refreshing salad or serve it as a hearty meal that will keep you energized throughout the day!
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