Spelt salad with fennel, peas and a lemon twist

Spelt, is a species of wheat that has been cultivated since the 5th Millenium BC with widespread use in Europe during that time. It wasn't until the 1890's that it was introduced to the U.S.A.

Although spelt doesn't require much fertilizer (or water for that matter) its growth cycle is long and yield is lower than other grains such as wheat and barley. On the plus side though, spelt's tough hull protects its kernel from pests and therefore the use of pesticides is eliminated, making it a popular choice with the organic farming movement.

Healthwise, spelt is a good source of dietary fibre, B vitamins and minerals; such as iron, manganese, zinc, phosphorus and magnesium. It is rich in carbohydrates, whilst being low in fat. It is easy to digest, however it should not be consumed by those people with gluten intolerences due to its gluten content.

The main regions of France that grow spelt ("petit épautre") are Provence and the Alps as it withstands the cold and tolerates the prolonged dry spells.

Some good Provençal spelt based recipes include "risotto au petit epautre" and "soupe provençale au petit épeautre". I recently found a great spelt salad recipe which I've tried out and am sharing with you:

Serves: 4-6

Preparation time: 15 minutes

Cooking time: 35 minutes

Ingredients:

250 g of spelt

olive oil

150 g of peas

1 handful of arugula

1/2 bunch of mint

2 medium fennel bulbs

1/2 bunch of spring onions

Zest and juice of 1/2 lemon

3 tablespoons of olive oil

1/4 preserved lemon (optional)

Espelette pepper

Pecorino shavings

Method:

1. In a pan of salted, boiling water cook the spelt for around 30 minutes until tender. Drain, add a drizzle of olive oil and set aside to cool.

2. Cook the peas for 5 minutes in boiling water and cool.

3. In the meantime chop the mint, fennel and spring onions with a mandolin. Place the cooled spelt in a salad bowl along with the rocket and chopped ingredients.

4. Season the salad with the zest and juice of 1/2 a lemon, the olive oil and 1/4 diced preserved lemon, espelette pepper and pecorino shavings.