Warm Spelt Salad with Green Beans & Feta
November 13, 2025
Arugula salad with Sun-Dried Tomatoes, feta and toasted almonds.
Serves:3-4
Time:~25 minutes
Fresh and satisfying, this Mediterranean style salad is perfect if you're looking for a big beautiful salad to serve on the side of mains when hosting dinner. With arugula adding a nice peppery flavour, deliciously chewy spelt, and soft green beans. Topped with feta, sun-dried tomatoes, toasted almonds.
Ingredients
Spelt
- 150 g (¾ cup ) pearled spelt, rinsed
- 600 ml ( 2½ cups) vegetable broth or water (2½ tsp Marigold powder or whatever stock you prefer (check your packaging for guidance)
- Pinch of salt
Salad
- 200 g (2 cups) green beans, trimmed
- 1 small red onion, thinly sliced
- 50 g (⅓ cup) sun-dried tomatoes, drained and sliced
- 1 tbsp olive oil (use the oil from the tomato jar if possible, extra flavour)
- 2 large handful (100 g) arugula (rocket)
- 75 g (½ cup) crumbled feta cheese
- 3-4 tbsp almonds, raw, unsalted
- Juice of ½ lemon
- Salt and black pepper, to taste
- 100 ml stock or water (½ tsp Marigold powder or whatever stock you prefer (see packaging for guidance)
Lemon-mint dressing
- 1 1/2 tbsp olive oil
- 1 tsp dijon mustard
- 1/2 tsp honey
- Juice of half a lemon
- 1 small handful fresh mint, finely cut
- 1/2 tsp oregano
- 1 tbsp water
- Salt and pepper to taste
Instructions
1. Cook the spelt
- Bring water or broth to a boil and add spelt and salt (if using water). Reduce the heat to low (about 3 on an induction). Simmer gently for 20 minutes (or according to package directions) until tender but with a nice chew. Drain any excess liquid and set aside.
2. Sauté the onion
- In a skillet, heat olive oil over medium heat. Add the red onion and sauté for 4–5 minutes on each side until lightly brown. Pour over the stock and cover for 10 min.
3. Cook the green beans
- Bring a pot of salted water to a boil. Add green beans and cook 4-6 minutes, until tender but still bright green. Drain and rinse under cold water to stop the cooking and keep their color.
4. Toast the almonds
- On a pan without oil toast almonds with a pinch of salt on medium high heat (about 7 on an induction) toast for 4-5 min until light toasted turning often. Roughly chop the almonds.
5. Make dressing
- Combine olive oil, mustard, lemon juice, honey, mint, oregano and salt and pepper in a bowl.
6. Finish the salad
- Add arugula, spelt, green beans, feta, sun-dried tomatoes (i like slightly padding them to reduce the amount of oil) to a bowl or large serving dish. Topp with almonds and drizzle over the dressing and a bit of extra honey (optional).
Serving Suggestions
- •Serve with a side of your favorite protein, white fish or salmon, grilled chicken or tofu works well.
- •Serve with a side of dip, I like to serve it with my roasted pepper dip.
Storage & Meal Prep
- •Fridge: Store leftovers in an airtight container for up to 3 days.
Variations & Substitutions
- •Dairy free: Leave out or add vegan feta
- •Nut allergy: Opt for toasted seeds instead of pumpkin or sunflower seeds works well.
- •Pesto: Add a spoonful of pesto instead of the dressing.
- •Grains: Swap spelt for lentils or chickpeas for more protein.
Enjoy!
Fresh and satisfying, this Mediterranean style salad is perfect if you're looking for a big beautiful salad to serve on the side of mains when hosting dinner. With arugula adding a nice peppery flavour, deliciously chewy spelt, and soft green beans. Topped with feta, sun-dried tomatoes, toasted almonds.
Ingredients
Spelt
- 150 g (¾ cup ) pearled spelt, rinsed
- 600 ml ( 2½ cups) vegetable broth or water (2½ tsp Marigold powder or whatever stock you prefer (check your packaging for guidance)
- Pinch of salt
Salad
- 200 g (2 cups) green beans, trimmed
- 1 small red onion, thinly sliced
- 50 g (⅓ cup) sun-dried tomatoes, drained and sliced
- 1 tbsp olive oil (use the oil from the tomato jar if possible, extra flavour)
- 2 large handful (100 g) arugula (rocket)
- 75 g (½ cup) crumbled feta cheese
- 3-4 tbsp almonds, raw, unsalted
- Juice of ½ lemon
- Salt and black pepper, to taste
- 100 ml stock or water (½ tsp Marigold powder or whatever stock you prefer (see packaging for guidance)
Lemon-mint dressing
- 1 1/2 tbsp olive oil
- 1 tsp dijon mustard
- 1/2 tsp honey
- Juice of half a lemon
- 1 small handful fresh mint, finely cut
- 1/2 tsp oregano
- 1 tbsp water
- Salt and pepper to taste
Instructions
1. Cook the spelt
- Bring water or broth to a boil and add spelt and salt (if using water). Reduce the heat to low (about 3 on an induction). Simmer gently for 20 minutes (or according to package directions) until tender but with a nice chew. Drain any excess liquid and set aside.
2. Sauté the onion
- In a skillet, heat olive oil over medium heat. Add the red onion and sauté for 4–5 minutes on each side until lightly brown. Pour over the stock and cover for 10 min.
3. Cook the green beans
- Bring a pot of salted water to a boil. Add green beans and cook 4-6 minutes, until tender but still bright green. Drain and rinse under cold water to stop the cooking and keep their color.
4. Toast the almonds
- On a pan without oil toast almonds with a pinch of salt on medium high heat (about 7 on an induction) toast for 4-5 min until light toasted turning often. Roughly chop the almonds.
5. Make dressing
- Combine olive oil, mustard, lemon juice, honey, mint, oregano and salt and pepper in a bowl.
6. Finish the salad
- Add arugula, spelt, green beans, feta, sun-dried tomatoes (i like slightly padding them to reduce the amount of oil) to a bowl or large serving dish. Topp with almonds and drizzle over the dressing and a bit of extra honey (optional).
Serving Suggestions
- •Serve with a side of your favorite protein, white fish or salmon, grilled chicken or tofu works well.
- •Serve with a side of dip, I like to serve it with my roasted pepper dip.
Storage & Meal Prep
- •Fridge: Store leftovers in an airtight container for up to 3 days.
Variations & Substitutions
- •Dairy free: Leave out or add vegan feta
- •Nut allergy: Opt for toasted seeds instead of pumpkin or sunflower seeds works well.
- •Pesto: Add a spoonful of pesto instead of the dressing.
- •Grains: Swap spelt for lentils or chickpeas for more protein.
Enjoy!