Spelt is a nutritious whole grain with a nice bite and a pleasantly nutty flavour. It takes a while to cook, but once you combine it with this Asian-inspired ginger sesame dressing we think you’ll find it’s worth the effort.

Yield: Serves 6.



  • 1 cup spelt
  • 5 cups water, divided
  • 1 cup green beans, trimmed
  • 1/4 cup soy sauce
  • 3 tbsp mirin (rice wine) or liquid honey
  • 3 tbsp rice vinegar
  • 1 tbsp fresh lime juice
  • 1 tsp finely chopped fresh ginger
  • 1/2 tsp sesame oil
  • 1 clove garlic, finely chopped
  • 1/3 cup grapeseed oil or canola oil
  • 3/4 cup quartered grape tomatoes
  • 1/2 cup diced carrot
  • 1/2 cup diced seeded English cucumber
  • 1/2 cup sliced green onions


  1. Combine spelt and 2 1/2 cups water in a bowl. Cover and refrigerate for 8 hours.
  2. Drain spelt. Combine spelt and remaining 2 1/2 cups water in a medium saucepan. Bring to a boil.
  3. Reduce heat and simmer, covered, until spelt is tender but still slightly chewy, about 55 - 60 minutes. Drain and cool.
  4. Meanwhile, cook beans in boiling salted water until tender, about 3 minutes; drain.
  5. Cool beans immediately in ice water; drain. Diagonally slice beans into 1 inch pieces; set aside.
  6. To prepare dressing, whisk together soy sauce, mirin, vinegar, lime juice, ginger, sesame oil and garlic until combined. Gradually whisk in grapeseed oil until blended.
  7. Combine spelt, beans, tomatoes, carrot, cucumber and green onions in a bowl. Add dressing and toss to combine. Let stand for 15 minutes. Stir before serving.
Nutritional analysis per serving:

227 calories, 13.3 g fat, 5.6 g protein, 23.6 g carbohydrate, 6.6 g fibre, 55 mg sodium

Tip: Spelt is an ancient grain with a chewy texture and nutty flavour. Look for it in natural food stores or specialty food stores.