This vibrant and nourishing salad combines wholesome grains, fresh vegetables, and naturally sweet prunes, all brought together with a tangy citrus-feta dressing. It’s a satisfying dish that works beautifully as a light meal or a hearty side.
Why You’ll Love This Recipe
This salad offers a perfect balance of sweet, savory, and tangy flavors. The combination of spelt and lentils makes it filling and nutritious, while the colorful vegetables add freshness and crunch. The prune-based dressing adds a unique depth of flavor that makes this dish stand out. It’s also versatile, great for meal prep, and packed with vitamins and fiber.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1/2 cup spelt
1/2 cup red lentils
1 1/2 cups prunes, divided
1/3 cup orange juice
5 tablespoons raspberry vinegar
1 tablespoon olive oil
1 small red chili pepper, halved and seeded
salt to taste
black pepper to taste
4 cups carrots, cut into matchsticks
1 yellow bell pepper, sliced
1 red bell pepper, sliced
4 cups baby salad greens
1/2 cup feta cheese, crumbled
1/3 cup pumpkin seeds, toasted
1/2 cup beetroot sprouts
1/2 cup watercress sprouts
Directions
Soak the spelt in cold water for at least 6 hours or overnight. Drain and rinse, then cook in boiling salted water for 25 to 30 minutes until tender. Drain again and set aside.
Cook the red lentils in boiling water for 8 to 10 minutes until soft. Drain and set aside.
Chop a small portion of the prunes. In a blender, combine the chopped prunes, orange juice, raspberry vinegar, olive oil, and chili pepper. Blend until smooth, then season with salt and pepper.
In serving bowls, arrange the carrots, bell peppers, cooked lentils, spelt, salad greens, and remaining whole prunes.
Top with crumbled feta cheese, toasted pumpkin seeds, beetroot sprouts, and watercress sprouts.
Drizzle generously with the prepared prune dressing before serving.
You can substitute spelt with quinoa, bulgur, or brown rice for a different texture. Add grilled chicken or roasted chickpeas for extra protein. Swap feta with goat cheese or a plant-based alternative. For a milder dressing, omit the chili pepper.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate if possible to maintain freshness. This salad is best enjoyed cold or at room temperature and does not require reheating.
FAQs
Can I make this salad ahead of time?
Yes, you can prepare all components in advance and assemble just before serving.
What can I use instead of spelt?
Quinoa, couscous, or brown rice are great alternatives.
Are prunes necessary for the dressing?
They add natural sweetness and depth, but you can substitute with dates if needed.
Is this salad suitable for vegetarians?
Yes, it is completely vegetarian.
Can I make it vegan?
Yes, simply replace feta cheese with a plant-based alternative or omit it.
How do I keep the salad from getting soggy?
Store the dressing separately and add it just before serving.
Can I use canned lentils?
Yes, just rinse and drain them before using.
What type of vinegar works best?
Raspberry vinegar adds a fruity note, but balsamic or apple cider vinegar can also work.
Can I skip soaking the spelt?
Soaking helps reduce cooking time and improves texture, so it’s recommended.
Is this salad good for meal prep?
Yes, it holds up well and stays flavorful for a few days.
Conclusion
This colorful salad is a delicious way to enjoy a mix of textures and flavors while nourishing your body. With its wholesome ingredients and vibrant presentation, it’s a dish that’s as satisfying as it is beautiful. Whether served as a main or a side, it’s sure to become a favorite in your recipe collection.
A vibrant and nourishing salad featuring hearty grains, tender lentils, sweet prunes, crisp vegetables, and a tangy citrus-prune dressing with creamy feta.
Ingredients
1/2 cup spelt
1/2 cup red lentils
1 1/2 cups prunes, divided
1/3 cup orange juice
5 tablespoons raspberry vinegar
1 tablespoon olive oil
1 small red chili pepper, halved and seeded
Salt to taste
Black pepper to taste
4 cups carrots, cut into matchsticks
1 yellow bell pepper, sliced
1 red bell pepper, sliced
4 cups baby salad greens
1/2 cup feta cheese, crumbled
1/3 cup pumpkin seeds, toasted
1/2 cup beetroot sprouts
1/2 cup watercress sprouts
Instructions
Soak spelt in cold water for at least 6 hours or overnight. Drain, rinse, and cook in salted boiling water for 25–30 minutes until tender. Drain and set aside.
Cook red lentils in boiling water for 8–10 minutes until soft. Drain and set aside.
Chop a portion of the prunes. Blend with orange juice, raspberry vinegar, olive oil, and chili pepper until smooth. Season with salt and pepper.
In serving bowls, arrange carrots, bell peppers, cooked lentils, spelt, salad greens, and remaining prunes.
Top with feta cheese, pumpkin seeds, beetroot sprouts, and watercress sprouts.
Drizzle with prune dressing before serving.
Notes
Substitute spelt with quinoa, bulgur, or brown rice.
Use dates instead of prunes if preferred.
Keep dressing separate until serving to prevent sogginess.
Add grilled chicken or chickpeas for extra protein.
Replace feta with vegan cheese for a dairy-free option.
Store leftovers in the refrigerator for up to 3 days.
