Wok-fried Spinach, Zucchini and Spelt

Up your greens game with this stir-fried vegetable and ancient grains dish to bring a healthy dose of folate, vitamins and essential minerals to your plate.


  • 165g (1 cup) spelt grains, soaked overnight then drained, or quinoa
  • 150g (1 cup) Brussels sprouts, scored
  • 2 tbs groundnut or sunflower oil
  • 1 red chilli, finely chopped
  • 2 spring onions, sliced diagonally
  • 1 large zucchini, thinly sliced diagonally
  • 200g (8 cups) English spinach, washed, roughly torn
  • 1/2 lemon, juiced


Step 1.
Combine the drained spelt with 750ml water in a heavy-based saucepan. Bring to the boil over a high heat, cover with a lid and cook over a low heat for about 45 minutes or until the grains are tender and slightly chewy.

Step 2.
Meanwhile, par-boil the sprouts in a large saucepan of salted, boiling water for about 5 minutes or until tender to the tip of a knife. Drain well and rinse under cold running water.

Step 3.
When the spelt is ready, drain if needed.

Step 4.
Heat the oil in a large wok set over a moderate heat until hot. Add the chilli, spring onion and a pinch of salt, stir-frying for 2 minutes.

Step 5.
Add the zucchini, spinach, sprouts and another pinch of salt, stir-frying for about 2 minutes until the spinach is wilted and the zucchini is just tender.

Step 6.
Stir in the spelt and some lemon juice, salt and pepper to taste before serving from the wok.

Serves 4