Spelt

Spelt Seeds

Spelt seeds are an ancient grain variety related to wheat. They have a nutty flavor and a slightly chewy texture. When sprouted, spelt seeds produce tender, crunchy sprouts that can be eaten raw or cooked. Sprouted spelt is prized for its nutritional benefits and versatility in various dishes.

History of the Seed

Spelt (Triticum spelta) has been cultivated for thousands of years, dating back to ancient civilizations in Europe and the Near East. It was a staple grain for early farmers before modern wheat varieties became dominant. Spelt’s hardiness and nutritional qualities helped sustain populations through harsh climates and poor soil conditions.

Nutritional Information

Per 100 grams of sprouted spelt seeds:

  • Calories: ~120 kcal
  • Protein: 12-15 g
  • Carbohydrates: 60-65 g
  • Dietary Fiber: 8-10 g
  • Fat: 1.5-2 g
  • Vitamins: B-complex (B1, B2, B3, B6), Vitamin E
  • Minerals: Iron, Magnesium, Phosphorus, Zinc

Nutrition Benefits

  • High in protein to support muscle repair and growth.
  • Rich in dietary fiber aiding digestion and heart health.
  • Good source of B vitamins for energy metabolism.
  • Contains antioxidants like Vitamin E that protect cells.
  • Minerals support bone health and immune function.
  • Sprouting increases bioavailability of nutrients and reduces anti-nutrients like phytic acid.

Sprouting Process and Directions

  1. Rinse: Rinse the spelt seeds thoroughly to remove dust and debris.
  2. Soak: Place seeds in a jar or sprouter and cover with water (about 2-3 times the volume). Soak for the recommended time.
  3. Drain & Rinse: Drain water and rinse seeds twice daily to keep them moist but not waterlogged.
  4. Grow: Keep the seeds in a well-ventilated, shaded area at room temperature. Continue rinsing twice daily.
  5. Harvest: Once sprouts reach desired length, give a final rinse and drain well.

Soak Time

8-12 hours (overnight is ideal)

Rinse Time

Rinse twice daily, morning and evening, about 30 seconds each rinse

Growing Time

2 to 4 days until sprouts reach 1 to 2 inches long

Harvest Time

Typically between day 3 and day 5 after soaking, depending on desired sprout length and taste preference

Yield

Sprouted spelt seeds roughly double in volume compared to dry seeds

Days to Sprout

Sprouts begin to emerge within 1 to 2 days after soaking

Best Growing Methods

  • Use a glass jar with a mesh lid or a specialized sprouting tray for good airflow.
  • Avoid direct sunlight; indirect light is best to prevent bitterness and maintain nutrient quality.
  • Ensure proper drainage to avoid mold and bacterial growth.

Storage

  • Store harvested sprouts in an airtight container in the refrigerator.
  • Use within 3 to 5 days for best freshness and nutritional value.
  • Rinse before use if stored for more than a day.

Using the Ready Sprouts

  • Add raw to salads or sandwiches for crunch and flavor.
  • Mix into smoothies or juices for extra nutrition.
  • Lightly sauté or steam as a side dish or addition to stir-fries.
  • Use as a topping for soups or grain bowls.

Helpful Tips

  • Use organic spelt seeds labeled for sprouting to reduce contamination risk.
  • Avoid over-soaking to prevent seed spoilage.
  • If sprouts develop an off smell or slimy texture, discard them immediately.
  • Experiment with sprout length for flavor variation: shorter sprouts are milder; longer sprouts have more bite.

Did You Know?

Spelt was considered a sacred grain in some ancient cultures and was used in traditional bread-making before modern wheat varieties took over global agriculture.