Kamut, Tomato, and Avocado Salad
Makes 4 1/2 cups (1.125 L)
Kamut is a trademark name for an ancient grain that is a close relative to durum wheat—the wheat used for making pasta. Some people with sensitivities to wheat find that they can tolerate Kamut or spelt (see the variation of this recipe). Kamut has a sweet taste, soft chewy texture, and blends well with the other flavours in this simple, nutritious, and refreshing salad.
3 cups (750 mL) water
1 cup (250 mL) Kamut berries, rinsed
1/2 teaspoon (2 mL) salt
2 medium tomatoes, diced
1 ripe avocado, diced
1/2 cup (125 mL) diced cucumber
3 tablespoons (45 mL) lemon juice
2 tablespoons (30 mL) extra-virgin olive or hemp seed oil
1/2 teaspoon (2 mL) ground toasted cumin seeds
1/4 cup (60 mL) chopped fresh parsley
Bring the water to a boil over high heat, then stir in the Kamut berries and salt. Reduce heat to low, cover, and simmer for 45 minutes or until berries are soft to the bite. Drain the excess water and set the grain aside to cool. In the meantime, combine the tomatoes, avocado, cucumber, lemon juice, oil, cumin, and parsley in a medium bowl. Add the cooled Kamut, adjust the seasoning, and serve.
Per cup (250 mL): calories: 304, protein: 7 g, fat: 14 g, carbohydrate: 40 g (3 g from sugar), dietary fibre: 12 g, calcium: 29 mg, iron: 2 mg, magnesium: 86 mg, phosphorus: 167 mg, potassium: 614 mg, sodium: 224 mg, zinc: 2 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B 6: 0.2 mg, folate: 44 mcg, pantothenic acid: 0.5 mg, vitamin B 12: 0 mcg, vitamin A: 105 mcg, vitamin C: 20 mg, vitamin E: 2 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 9%, fat 40%, carbohydrate 51%