The Best Spelt Recipes

Spelt is sometimes referred to as an ‘ancient grain’, because it has been cultivated by humans for approximately 7,000 years. A close relative of wheat, this energy-rich grain was a staple food in parts of Europe from the Bronze Age through to the Middle Ages, and was dubbed ‘marching grain’ by the Romans because it provided a good source of energy for their armies. During the industrial revolution it was largely replaced by higher-yield crops like modern wheat, but in recent years, spelt and other ancient grains have been enjoying something of a renaissance.

Modern grain production relies heavily on just three crops - wheat, corn and rice. This means that a large proportion of farmland is given over to monocultures, which can have a negative impact on the environment. Fans of ancient grains argue that growing a wider variety of grains will improve biodiversity, and that by focussing so closely on just three grains, we could be missing out on tastier and more nutritious food. The grains we eat today have been bred for disease resistance and maximum yield rather than flavour or nutritional value, and some ancient grains have been found to be more nutritious than the big three, while others are preferred for their flavour. 

Spelt is slightly higher in protein and zinc than regular wheat, but otherwise the two are nutritionally similar. It is also sometimes tolerated better by people with wheat sensitivities, but it does contain gluten, so anyone with gluten allergies or coeliac disease should avoid it.

It has a deliciously nutty flavour, with a hint of sweetness, and can be used to add interest to grain bowls, salads and soups. Spelt flour is a popular choice for sourdough bread, and because it is quite light it makes lighter, fluffier bakes than wheat, and is particularly good for pancakes and waffles. Pearled spelt, which has had its outer bran removed, is great for soaking up liquids, and can be used to make a delicious risotto or a creamy porridge. 

How to prep and cook spelt

When cooking whole spelt, it’s a good idea to soak the grains overnight first. This helps to release more nutrients, breaking down substances that could bind to them and prevent them from being absorbed by the body.

Add the grains to a pot and cover with water. You will need around 1 ½ cups of water per cup of grains. Bring to the boil, then reduce the temperature and simmer for around 45 minutes, until the spelt is al dente.

Recipes