Sunday, February 26, 2012

kamut greek salad.

as a dietitian-to-be I am in full support of finding ways to incorporate whole grains into our diets.

kamut is NOT a scary ancient grain.

kamut IS:
a.) high in fiber
b.) relatively high in protein
c.) low glycemic index
d.) delicious in this salad

**amendment amendment!!!**
kamut is NOT gluten free.
apologies to all my gluten intolerant, celiac friends!

whole grains include fiber, and fiber rich products play an important role in healthy weight maintenance.  not only do they take you longer to chew, but the bulk makes you feel fuller for longer. 

glycemic index refers to how much a carbohydrate-containing food is likely to raise a person's blood sugar.  
the lower a food ranks on the glycemic index, the more control you have over blood sugar and blood cholesterol levels. 
no, no, no type II diabetes!

mixing kamut into a familiar and tasty greek salad is a a great way to introduce this mighty grain to hesitant first-timers!

want whole grains, but maybe not greek salad? check out these other whole grain recipes!


kamut greek salad

This recipe has the distinctive tastes of a classic Greek Salad.  The variety of crisp vegetables provide a fresh crunch, which are nicely contrasted by the nutty chew of the al dente kamut.  The crumbled feta add a creamy texture to each bite, as well as a level of complexity with its tangy flavor.  The simple vinaigrette didn’t overpower the flavors of the fresh vegetables, and the dried oregano lent a subtle aromatic flavor, which is characteristic of Mediterranean cuisine.  The acidity from the lemon, and the smoothness of the olive oil nicely complemented one another, without making the salad overly greasy.  

source: dietitians of canada: simply great food
serves: 8

the goodies:
- 1 c. kamut 
- 2 c. water      
- 2 green onions, chopped         
- 1 small carrot, grated
- ½ red bell pepper         
- ½ c. finely diced English cucumber
- ¼ c. freshly chopped parsley
- ¼ c. finely chopped black olives
- ¼ c. freshly squeezed lemon juice
- 2 tbsp olive oil
- ½ tsp dried oregano    
- ½ c. crumbled feta

the fun part:

  1. Rinse kamut and then place in small saucepan and cover with water.  Bring to a boil over high heat, then reduce heat to medium and cook until kamut is soft, about 1 hour. Drain and rinse under cold water to cool kamut. Drain well. Set aside to cool completely.
  2. Meanwhile, prepare your remaining ingredients.  
  3. In a large bowl, combine cooled kamut, green onions, carrot, red pepper, cucumber, parsley, olives, lemon juice, olive oil, oregano and salt and pepper to taste.  Sprinkle with crumbled feta.
  4. Think about how easy this recipe was, and enjoy!
what your body will like:
- per serving: calories: 152 - carbs: 20 g - protein: 5 g - fat: 6 g
- all of the fantastic fun facts I have listed above!


  1. I'll admit, I've never bought Kamut...but now I must, because this sounds DELICIOUS!! xx -b.

  2. ah hahh! I think you'll be pleasantly surprised. please let me know how it goes! :)

  3. Nicely done! I like your style! I am the North American Regional Director for Kamut International. I would like permission to use your recipe and photo on our website. In 1990, “KAMUT” was registered as a trademark by the Quinn family in order to support organic farming and preserve an ancient wheat variety, khorasan. Under the KAMUT® Brand name, khorasan wheat must always be grown organically, never be hybridized or modified, and contain high levels of purity and nutrition. Today, Kamut International owns and has registered the KAMUT® trademark in over 40 countries and is responsible for production and marketing of all KAMUT® Brand khorasan wheat throughout the world.

    My kind regards and best wishes for your studies -


    Jamie Ryan Lockman | Regional Director – North America
    Kamut International, Ltd.
    P.O. Box 4903 | Missoula, MT 59806 | USA
    406.251.9418 phone | 406.251.9420 fax |

    KAMUT® is a registered trademark of Kamut International, Ltd. and Kamut Enterprises of Europe, bvba

  4. this looks amazing girl!!!!!!!!!!!!!!

    1. thank you!! I made this for an assignment in one of my dietetics classes! do you get to take "cooking lab" courses as well?!