An ancient ingredient for an everyday dish

In this article we will discover the spelt, ancient cereal and modern companion of many chefs. A simple ingredient but rich in flavor and with a consistency that satisfies the palate. We will do this by explaining how to prepare a simple dish for everyone that cannot be “labeled”. Of course when we publish our recipes we know that many of you will use them to make “variations on the theme”. We like this and we invite you to send us your photographs.

Dinkel und Zucchini – Zutaten in deutscher Sprache am Ende der Seite

Spelt in history

We’ve all studied history. Both vegans and “carnivorous” gourmets have read and watched movies about the ancient Romans. Before the glories of the empire were revealed, from which famous films were taken, such as The Gladiator (with Russell Crowe) or the colossal Ben Hur, novels like Pompei by Robert Harris, spelt was already cultivated in the Middle East and in many of the lands then known. It is a cereal that today is rightly considered ancient and that over the centuries has been very slowly replaced in Italy by durum wheat in the south and wheat in the north. These cereals have greater nutritional power, but we must say that spelt has always adapted well to difficult-to-cultivate soils. For this reason we can call it the wheat of the Roman legionaries. Imagine an army that moves two thousand years ago, and goes to fight participating in war campaigns that last for years. Obviously there was no possibility to have air supplies, bring canned food, frozen or dried rations and the long stay forced the legions to find food on the land. Spelt has a good calorie content and is a resistant cereal, it does not require too much care and satisfies the hungry. After being ground it also allowed to make bread and “focaccias” if baked in the oven or on cooked over plates. This is why we can say that part of the Roman empire was conquered with the contribution of spelt, so widespread in central Italy.

Spelt in the Italian culinary tradition

Despite the fact that the Middle Ages was the period in which wheat slowly replaced poor cereals, then used as animal feed, spelt occupied an important place in the diet of the Italian peninsula so much that it was an ingredient in many traditional recipes. Today is used by cooks looking for traditional and organic ingredients. We often find it in Tuscan and Umbrian recipes, as well as in inland and Apennine areas. In these regions there are numerous spelt soups and various other ingredients considered to be poor by popular tradition, but now revised by chefs, such as beans, lentils and all legumes. Spelt in the great and medium varieties is still cultivated today especially in Tuscany. It is less common in the northern regions, where rice is the most widely used cereal, while southern Italy is traditionally famous for durum wheat, used for pasta.

Properties of spelt

It is a cereal rich in vitamins and mineral salts, but low in fats: the caloric intake is rather low: around 340 kcal per 100 gr. of product. The most common mineral salts present in spelt are phosphorus, potassium and magnesium. The consumption of spelt brings to our organism B group vitamins, in particular B2 and B3, but also vitamin A. It contains gluten, therefore it is not suitable for those suffering from celiac disease or intolerance to this element. Spelt is a good source of protein, calcium, selenium, iron and contains a lot of fiber. It is a food that can help limit the amount of food and calories introduced during meals. Its insoluble fiber content favors the cleaning of the intestine and the purification of the organism.

When spelt is paired with zucchini for a perfect recipe

Peasant cuisine has handed down dishes that can be made with just a few simple ingredients just like in the following zucchini recipe. In particular, vegetables go well with spelt, which can also be served with meat and as a garnisment. The consistency of the grain, cooked at the right point, ensures a pleasant chewing sensation. Very often you will be offered salads or spelt-based soups. For this reason we have chosen a different combination: spelt with zucchini. There are many zucchini recipes, but this is not so common. Excluding soups and cold dishes we propose a dry dish that should be eaten warm, because it is the right temperature for certain aromas and for the development of a pleasant taste in the mouth that cannot be obtained with other temperatures.

Who this zucchini recipe is for?

We recommend this dish for people who want to eat light dishes, also thanks to the possibility to season the ingredients without losing the flavor. about this Spelt and zucchini recipe we always recommend using extra virgin olive oil, little salt to eat the dish at the right temperature. If it cools it will lose part of the perfumes. It is great for children, who can play with spelt grains using the fork, for elderly people, for those who want to eat healthy, for vegetarians and vegans, but also for those with irritable intestine. It is also suitable as a main dish following some a diets. Sorry, but is not for celiacs.

Spelt and zucchini recipe

Put a pot full of water on the heat and bring it to the boil. Pour in the pearled spelt (which does not need a previous soak) and cook for about 45 minutes without a lid. Always check the cooking time on the package of the spelt you purchased. Stir from time to time and towards the end of cooking add a teaspoon salt.

While the spelt is cooking, take the courgettes (zucchini), wash them well after removing the ends and cut them into small cubes. Put in a pan a drizzle of extra virgin olive oil, thyme and sage. After 1-2 minutes, toss the zucchini in hot oil and cook for 15-20 minutes on a moderate heat. At the end of cooking the zucchini must remain in cubes and slightly “al dente” (not too much cooked maintain the right consistency). Once the spelt is cooked, drain it well and add it to the zucchini (also known as courgettes) and mix. Stir gently to avoid ruining the zucchini cubes and add a pinch of salt. You can serve the dish warm but also cold is a fine salad. A perfect courgettes recipe, even in Italy we prefer call them zucchini!

Ingredients for 2 people:

140 g of pearled spelt

2 zucchini

extra virgin olive oil

thyme

sage

salt

Dinkel und Zucchini Rezept

Zutaten für 2 personen in deutsch

140 g Perlendinkel

2 Zucchini

Olivenöl extra vergine

Thymian

Salbei

Salz

Our suggestions

Try not to overcook the ingredients so that they do not lose consistency, and above all to serve warm. Put a sprinkle of thyme on the zucchini even at the end of cooking and 2 or 3 sage leaves at the beginning of cooking, in order to give a firm but pleasant aroma. Salt must not cover the taste of spelt and zucchini, better to gradually add it. If you want to add a touch of color you can cut two or three zucchini flowers into small strips and pour them during the last 15 seconds of cooking. Do not let the dish rest: it should be served (warm) to your guests, at the time.

Enjoy your meal!

Anna Mila