Tomato, Spelt and Herb Salad

By Martha Rose Shulman

Published July 24, 2011

  • Andrew Scrivani for The New York Times
Media 1 of 1
Total Time
About 10 minutes
Rating
4(29)
Comments
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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

  • 1 cup cooked spelt, farro or wheat berries

  • 1 pound tomatoes, diced

  • 1 cup diced cucumber

  • ½ cup diced celery

  • 1 cup finely chopped fresh herbs, like a mixture of parsley, dill, mint and basil

  • ½ cup crumbled feta

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon balsamic vinegar

  • 1 small garlic clove, minced or puréed optional

  • Salt

  • freshly ground pepper

  • ¼ cup extra virgin olive oil

Ingredient Substitution Guide
Nutritional analysis per serving (4 to 6 servings)

14 grams carbs; 11 milligrams cholesterol; 176 calories; 7 grams monosaturated fat; 1 gram polyunsaturated fat; 3 grams saturated fat; 12 grams fat; 3 grams fiber; 386 milligrams sodium; 5 grams protein; 3 grams sugar

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.

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Ratings

4 out of 5
29 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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