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Spelt
GrainsAn ancient variety of wheat with a nutty, slightly sweet flavor and chewy texture. Higher in protein than modern wheat. Used in grain salads, soups, and as a rice substitute.
3 substitutes
Substitutes
Farro, Pearled, Dry, Raw
1:1
Farro is essentially an ancient relative of spelt with nearly identical flavor and texture. The best 1:1 substitute available.
✅Best for: grain salads, soups, risotto-style dishes, side dishes
⚠️Not for: gluten-free diets
Barley, Pearled, Raw
1:1
Pearled barley has a similar chewy texture and mild nutty flavor. Cooks in about 30 minutes. Works well in soups and salads.
✅Best for: soups, stews, grain salads
⚠️Not for: gluten-free diets
Wild Rice, Cooked
1:1
Wild rice is gluten-free with a similar chewy texture and earthy flavor. Takes about 45 minutes to cook. Works well in soups and salads.
✅Best for: salads, soups, pilafs
⚠️Not for: