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Spelt and Tomato Salad

Jami Nolen

July 4, 2010


It's important during picnic season to practice good food safety in the heat, leaving food out no longer than 2 hours. Keep hot food hot and cold food cold. This salad is perfect for picnics because it doesn't contain any heavy mayonaise or egg-based salad dressings, making it taste lighter and better able to withstand the outdoors.



5 servings



  • 1 cup uncooked spelt
  • 4 teaspoons extra virgin olive oil
  • 1/4 teaspoon fresh grated lime rind
  • 1 tablespoon fresh lime juice
  • 1 tablespoon white wine vinegar
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cups tomatoes, chopped
  • 1 3/4 cups chopped seeded cucumber
  • 1/3 cup fresh cilantro leaves
  • 3/4 cup sliced peeled avocado



  1. Cook spelt according to directions. Drain and rinse with cold water; drain well.
  2. Combine oil, rind, juice, vinegar, salt, and pepper in a large bowl; stir with a whisk. Add spelt, tomatoes, cucumber, and cilantro; toss gently to coat. Garnish evenly with avocado. Serve immediately.


Nutrition Information

Calories: 208 (36% from fat)
Fat: 8.3 g (sat 1.1 g, mono 4.8 g, poly 1 g)
Protein: 5.6 g
Carbohydrate: 33.4 g
Fiber: 6.1 g
Cholesterol: 0.0 mg
Iron: 2.1 mg
Sodium: 363 mg
Calcium: 16 mg



Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Friday, July 30, 2010