A Hearty & Refreshing Ancient Grain Salad
Tired of the same old leafy greens? Let’s talk about a salad that truly satisfies! Meet your new favorite lunch: a vibrant Kamut, Tomato, and Avocado Salad. If you haven’t tried Kamut, you’re in for a treat. This ancient grain boasts a wonderfully nutty-sweet flavor and a delightful, chewy texture that makes this salad both hearty and wholesome. Tossed with creamy avocado, juicy tomatoes, and a bright lemon-cumin dressing, this dish is a powerhouse of flavor, texture, and nutrition. It’s the perfect make-ahead meal for busy weekdays or a standout side for your next potluck!
Ingredients
• 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
Instructions
1. Bring the water to a boil in a medium pot over high heat. Stir in the Kamut berries and salt.
2. Reduce heat to low, cover, and simmer for 45 minutes, or until the berries are tender but still have a pleasant chew.
3. Drain any excess water and transfer the Kamut to a large bowl. Set aside to cool completely.
4. In a separate medium bowl, combine the diced tomatoes, avocado, cucumber, lemon juice, oil, ground cumin, and fresh parsley.
5. Add the cooled Kamut to the vegetable mixture and toss gently to combine. Adjust seasoning to taste and serve immediately.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 304
• Protein: 7 g
• Fat: 14 g
• Carbohydrate: 40 g
• Dietary Fibre: 12 g
• Potassium: 614 mg
• Sodium: 224 mg
Pro Tips
• Cook the Kamut up to 3 days in advance and store it in an airtight container in the fridge. Assemble the salad just before serving for maximum freshness.
• For the best flavor, toast whole cumin seeds in a dry skillet until fragrant, then grind them yourself. It makes a world of difference!
• If you can’t find Kamut, this recipe also works beautifully with other chewy ancient grains like farro, spelt berries, or freekeh. Just adjust the cooking time according to package directions.
• To keep the avocado bright green, gently toss the diced pieces with the lemon juice first before adding the other chopped vegetables.
FAQ
Q: Is this ancient grain salad gluten-free
A: As written, this recipe is not gluten-free because Kamut is a type of wheat. To make it gluten-free, simply substitute the Kamut with an equal amount of cooked quinoa, millet, or brown rice.
Q: How can I add more protein to this vegetarian salad
A: To make this salad even more protein-rich, try adding one cup of cooked chickpeas, black beans, or lentils. A sprinkle of toasted pumpkin seeds or hemp hearts also adds a great protein boost and a lovely crunch.
Q: Can I use a different grain instead of Kamut
A: Absolutely! This salad is delicious with other chewy ancient grains like farro or spelt berries. For a gluten-free option, quinoa or brown rice work wonderfully. Just be sure to adjust the cooking time based on the grain you choose.
Q: How do I store this Kamut salad for meal prep
A: For best results, store the cooked and cooled Kamut separately from the dressing and chopped vegetables in airtight containers in the refrigerator for up to 3 days. Combine everything just before serving to keep the vegetables crisp and the avocado fresh and green.
