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.
Ingredients
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
- Nutritional Information
Nutritional analysis per serving (4 servings)
266 calories; 18 grams fat; 4 grams saturated fat; 10 grams monounsaturated fat; 1 gram polyunsaturated fat; 21 grams carbohydrates; 4 grams dietary fiber; 4 grams sugars; 7 grams protein; 16 milligrams cholesterol; 201 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Serves four to six
Preparation
For the tomato, spelt and herb salad
- Combine the spelt, tomatoes, cucumber, celery, herbs and feta in a salad bowl. Season to taste with salt and pepper.
- 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.
- 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.
About 10 minutes
Dining and Cooking