Kamut Salad with Carrots and Pomegranate

Vegetarian
Dairy Free
Health score
44%
Kamut Salad with Carrots and Pomegranate
45 min.
4
269kcal

Suggestions


Discover the vibrant flavors and wholesome goodness of our Kamut Salad with Carrots and Pomegranate, a delightful dish that perfectly balances nutrition and taste. This vegetarian and dairy-free salad is not only a feast for the eyes but also a nourishing option for any meal. With its bright orange carrots, jewel-like pomegranate seeds, and the nutty texture of Kamut berries, this salad is sure to impress your family and friends.

Rich in fiber and packed with essential nutrients, Kamut is an ancient grain that adds a unique chewiness to the dish, making it a satisfying side or a light starter. The sweetness of golden raisins and the warmth of ground cinnamon harmonize beautifully with the zesty dressing of fresh lemon and orange juices, creating a refreshing burst of flavor in every bite. Topped with crunchy walnuts, this salad not only offers a delightful contrast in textures but also provides a dose of healthy fats.

Perfect for gatherings, picnics, or as a simple weeknight side, this Kamut Salad is versatile and can be prepared ahead of time, allowing the flavors to meld together beautifully. Whether you’re looking for a nutritious snack or a stunning antipasti, this salad is a must-try. Join us in celebrating the deliciousness of whole grains and fresh produce with this easy-to-make recipe that’s ready in just 45 minutes!

Ingredients

  • 2.5 cups carrots shredded ( 3 medium)
  • 0.3 cup golden raisins 
  • 0.3 teaspoon ground cinnamon 
  • teaspoon honey 
  • 0.5 cup kamut flour drained
  • tablespoon juice of lemon freshly squeezed
  • tablespoons olive oil extra virgin extra-virgin
  • tablespoons orange juice freshly squeezed
  • 0.3 cup pomegranate seeds for garnish
  • 0.3 teaspoon sea salt fine
  • 0.3 cup walnut pieces toasted chopped
  • cup water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. To prepare the Kamut, bring the water and the Kamut berries to a boil in a small heavy-bottomed saucepan. Decrease the heat to maintain a simmer, cover, and cook until the Kamut berries are tender but still slightly chewy, 50 to 60 minutes.
  2. Remove from the heat and, if you have time, let it sit, covered, for 10 to 15 minutes.
  3. Drain any remaining liquid and transfer to a large serving bowl to cool.
  4. Once the Kamut has cooled, make the salad.
  5. Add the carrots and golden raisins to the serving bowl. In a small bowl, whisk together the orange and lemon juices, honey, cinnamon, and salt until smooth. Gradually whisk in the olive oil in a thin stream.
  6. To finish, pour the dressing over the salad and toss to combine. Taste and adjust for salt.
  7. Let sit at room temperature for 15 minutes to allow the flavors to come together. Toss again before serving; sprinkle with the walnuts and garnish with the pomegranate seeds.
  8. To get a head start: Make the Kamut berries, as in step 1, ahead. In a hurry on the day of a party? The salad (without the walnuts and pomegranate seeds) can be prepared 4 to 6 hours ahead. Chill, covered. Bring to room temperature before serving.To vary it: You can use about 1 1/2 cups cooked farro, spelt, or hard or soft wheat berries if Kamut is hard to find.
  9. Reprinted with permission from Ancient Grains for Modern Meals: Mediterranean Whole Grain Recipes for Barley, Farro, Kamut, Polenta, Wheat Berries & More by Maria Speck. Text copyright © 2011 by Maria Speck; photographs copyright © 2011 by Sara Remington. Published by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Random House, Inc.Maria Speck grew up in Greece and Germany before moving to the United States as a young adult. She is a writer and journalist, and has contributed to Gourmet, Saveur, and Gastronomica, as well as Marie Claire and Elle. Her popular cooking classes in Cambridge, Massachusetts, focus on the flavors and cooking styles of the Mediterranean and on creating innovative and delicious meals with whole grains.

Nutrition Facts

Calories269kcal
Protein8.18%
Fat39.78%
Carbs52.04%

Properties

Glycemic Index
74.94
Glycemic Load
8.96
Inflammation Score
-10
Nutrition Score
17.182608708091%

Flavonoids

Cyanidin
0.2mg
Catechin
0.04mg
Epigallocatechin
0.02mg
Epicatechin
0.01mg
Eriodictyol
0.2mg
Hesperetin
2.07mg
Naringenin
0.32mg
Apigenin
0.01mg
Luteolin
0.1mg
Kaempferol
0.44mg
Myricetin
0.04mg
Quercetin
0.43mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:268.92kcal
13.45%
Fat:12.67g
19.49%
Saturated Fat:1.52g
9.47%
Carbohydrates:37.28g
12.43%
Net Carbohydrates:31.56g
11.47%
Sugar:15.26g
16.96%
Cholesterol:0mg
0%
Sodium:206.82mg
8.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.86g
11.73%
Vitamin A:13394.68IU
267.89%
Manganese:1.1mg
54.75%
Selenium:16.7µg
23.86%
Fiber:5.72g
22.9%
Copper:0.34mg
16.98%
Vitamin C:13.99mg
16.96%
Vitamin K:17.44µg
16.61%
Phosphorus:159.78mg
15.98%
Vitamin B1:0.24mg
15.68%
Magnesium:59.04mg
14.76%
Potassium:514.65mg
14.7%
Vitamin B3:2.54mg
12.68%
Vitamin B6:0.25mg
12.67%
Vitamin E:1.81mg
12.08%
Iron:1.76mg
9.77%
Zinc:1.36mg
9.06%
Folate:31.15µg
7.79%
Vitamin B2:0.13mg
7.45%
Vitamin B5:0.55mg
5.53%
Calcium:49.89mg
4.99%