Kamut Salad with Carrots and Pomegranate

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

Suggestions

This Kamut salad is a delightful vegetarian and dairy-free dish that is perfect as a side, antipasti, starter, or even a snack. With a prep time of 45 minutes and serving 4 people, it's a great option for a quick and healthy meal. The combination of Kamut berries, carrots, golden raisins, and pomegranate seeds creates a unique and flavorful experience. The cinnamon and honey in the dressing add a touch of sweetness, while the lemon and orange juices provide a refreshing tang. The walnuts add a nice crunch, making this salad a textural delight.
The recipe is inspired by the book Ancient Grains for Modern Meals by Maria Speck, who grew up in Greece and Germany, bringing a unique culinary perspective to her recipes. This salad is a great way to explore the flavors of the Mediterranean and incorporate whole grains into your diet. The Kamut berries, which are soaked overnight, provide a chewy texture and a nutty flavor, making them a great base for the salad.
With a caloric breakdown of 39.78% fat, 52.04% carbs, and 8.18% protein, this dish is not only delicious but also provides a balanced nutritional profile. Whether you're looking for a healthy snack or a flavorful side dish, this Kamut salad is sure to impress and satisfy your taste buds.

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%
Source:Epicurious