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Ancient Grains Salad

Ancient Grains Salad
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Looking for summer salad ideas for cookouts, barbecues and picnics? Ancient Grains salad with its easy vinaigrette recipe is loaded with vegetables and the Pharaohs Grain, Kamut – an ancient grain with more protein, amino acids, vitamins and many minerals, especially selenium, zinc and magnesium than modern wheat – Kamut salad is chewy, nutty and toothsome.

 

During the summer months, I shift from my standard repertoire of hot main courses to a mix of light, flavorful salads and grains.  Sometimes we’ll grill a piece of chicken or a pork tenderloin to serve with these flavorful dishes, but invariably our summer will consist of cold drinks, easy cooking and tons of healthy summer salad ideas, like this Ancient Grains Salad made with kamut.

 

dry Kamut in a measuring cup

What Is Kamut?

According to Food Republic,  Kamut, also known as Khorasan Wheat or Pharoah’s Grain is a chewy, nutty wheat grain with a toothsome texture with  30% more protein than wheat  and more amino acids. And some people who can’t tolerate wheat, don’t have a problem with Kamut. Bonus.

They call it Pharaohs Grain because it was discovered in some of Egyptian Pharaohs tombs, ergo, this Kamut salad is food fit for a king… right?

 

Cooked Kamut in a pot with a wooden spoonful up close.

 

Don’t worry if you can’t find Kamut in your local supermarket.  I’ve included a {shameless} affiliate link below so you can get your own.

 

mustard, lemon, garlic and olive oil in a bowl for an easy vinaigrette recipe.

 

Kamut takes a little longer to cook than your standard rice or other grains and it does better when soaked overnight, though you can skip the long soak and just cook it for 20 more minutes or so. I chose the soak method and while the Kamut was cooking I made an easy vinaigrette recipe with lemon, dijon mustard, garlic and olive oil.

 

ingredients for an easy vinaigrette recipe.

Whisk the vinaigrette until it’s emulsified and set aside.  Then start prepping the vegetables.

 

fresh radishes on a cutting board with their greens.

A few radishes give a peppery bite to this salad, slice them thin so that beautiful magenta ring is showcased.

 

sliced tomatoes and red onion in a bowl.

Thinly sliced red onion and fresh grape tomatoes (especially in a variety of colors) give this Ancient Grains salad another pop of color.

 

slicing radishes for Ancient Grains Salad.

adding peas and green onions to Ancient Grains Salad.

Thinly sliced green onions and thawed frozen peas add more shades of the rainbow — in fact, I think the only color not represented is blue.

 

whisking an easy vinaigrette recipe for Ancient Grains Salad. adding vinaigrette to cooked Kamut for Ancient Grains Salad.

Dress the warm Kamut with the lemon vinaigrette and toss to coat completely.

 

tossing Ancient Grains Salad with herbs.

Then add the Kamut into the vegetables and toss again.  Fresh mini mozzarella balls or Ciliegine along with mint and basil add bright flavors to the whole dish.  Kamut salad can be served at room temperature or chilled and because the Kamut grains are so hearty, it can easily be made even a day ahead of time, but wait to add the herbs until just before serving so they stay fresh and vibrant.

 

Ancient Grains Salad in a bowl.

 

Ancient Grains salad is good all on its own as a hearty vegetarian side dish or if you want to make it vegan, just skip the mozzarella cheese.  I know some of you look at this salad and say “side dish” — that’s fine too and it would be perfect with this grilled lamb,  these swordfish kebabs or some brined grilled pork chops. Do what’s right for you.

 

Ancient Grains Salad in a stoneware bowl. Ancient Grains Salad with a serving spoon.


Garlic & Zest is a participant in the Amazon Services LLC Associates Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Ancient Grain Salad

Course: Side Dish
Cuisine: American
Keyword: ancient grains, bread salad, fall side dish, grain salad, kamut, mozzarella
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 6
Calories: 245 kcal

Kamut is an ancient wheat grain  that's nutty and delicious. Blended with fresh summer ingredients  and a lemony vinaigrette, this salad is perfect for barbecues, cookouts, and picnics.

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Ingredients

For The Sald:

  • 1 cup kamut
  • 1/2 small red onion thinly sliced (about 1/3 cup)
  • 1/2 pint cherry or grape tomatoes (multicolored if posible) halved
  • 4 radishes thinly sliced
  • 3 green onions thinly sliced
  • 1 cup frozen peas thawed
  • 4 ounces small mozzarella balls (ciliegine) halved
  • 2 tablespoons fresh basil thinly sliced
  • 1 tablespoon fresh mint thinly sliced

For The Dressing:

  • 1 1/2 teaspoons dijon mustard
  • 1 large clove garlic minced
  • 1 teaspoon lemon zest
  • 1 1/2 teaspoons lemon juice
  • 3 tablespoons olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Instructions

  1. Soak 1 cup Kamut berries in water overnight. Drain. Bring 3 cups water to a boil in a pot with a tight fitting lid. Add Kamut, cover and reduce heat to a low.  Simmer for 30-40 minutes or until tender (45-60 minutes if grains weren't previously soaked).  Drain excess liquid and let rest.

  2. In a large bowl, combine the red onion, radishes, tomatoes, green onions, peas and mozzarella.  Toss to combine.

  3. In a small bowl, whisk together the dijon mustard garlic, lemon zest, lemon juice, olive oil, salt and pepper.  

  4. Add the dressing to the still warm Kamut and stir to coat. Add the Kamut to the vegetables and toss ingredients together.  Add fresh herbs and toss again.  Serve.  Can be made several hours ahead of time and kept refrigerated until ready to serve.

Nutrition Facts
Ancient Grain Salad
Amount Per Serving
Calories 245 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Cholesterol 6mg 2%
Sodium 228mg 10%
Potassium 313mg 9%
Total Carbohydrates 27g 9%
Dietary Fiber 4g 16%
Sugars 5g
Protein 9g 18%
Vitamin A 12.9%
Vitamin C 21.5%
Calcium 9.1%
Iron 11.1%
* Percent Daily Values are based on a 2000 calorie diet.

 “Pin It” For Later!

What is Kamut? How do you make a Kamut salad? Find the answer to these burning questions along with other summer salad ideas and an easy vinaigrette recipe. This Ancient Grains Salad is a great vegetarian main course or side dish and can be altered for vegans too! #kamut #ancientgrains #ancientgrainssalad #sidesalad #vegetarian #vegan #lemonvinaigrette #wholegrains #wheatsalad #summersalad #kamutsalad #sidedish #tomatoes #mozzarella #mint #basil #radishes #picnic #tailgatingsalad #tailgating

 

More Whole Grain Salads:

Tangy Lentils and Quinoa
Tangy Lentils and Quinoa
Sicilian-Style Brown Rice Salad
Sicilian-Style Brown Rice Salad
Grilled Vegetables with Feta and Farro
Grilled Vegetables with Feta and Farro

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Recipes// Salads// Side Dishes// Vegan/Vegetarian// Vegetables10 Comments

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Comments

  1. Fifi says

    August 14, 2018 at 6:26 PM

    I thinking of trying this recipe for a baby shower.

    Reply
    • Lisa says

      August 15, 2018 at 6:27 AM

      I think it would make a nice dish! What else are you serving?

      Reply
  2. Pearl Rodrigues says

    May 28, 2018 at 1:06 PM

    I’m making this for a party I’m having over the weekend. I think its the perfect combination of the nutty grain and other healthy ingredients

    Reply
    • Lisa says

      May 28, 2018 at 1:40 PM

      Enjoy it! The Kamut is a really fun alternative to pasta and couscous.

      Reply
  3. Ginny McMeans says

    May 28, 2018 at 12:43 PM

    I absolutely love the sounds of this salad and I will be making it after this weeks grocery spree. Your dressing sounds really nice!

    Reply
  4. Marisa says

    May 28, 2018 at 12:14 PM

    I’ve had a bag of kamut in my pantry forEVER. This makes me want to finally make something with it!

    Reply
    • Lisa says

      May 28, 2018 at 1:39 PM

      I think you’ll enjoy it!

      Reply
  5. Claudia Lamascolo says

    May 28, 2018 at 11:24 AM

    this looks so healthy and I am all about healthy grains and salad. This is one I will want to try soon. Going to print this one off thanks for sharing!

    Reply
  6. Patty says

    May 28, 2018 at 9:58 AM

    I love whole grain salads, they are filling and healthy. Your kamut salad looks delicious and flavorful with all the goodies I like in it. In general I make my vinaigrette with vinegar but I will try your way with lemon, your pictures are so appetizing!

    Reply
    • Lisa says

      May 28, 2018 at 10:13 AM

      Thank you, Patty. I make vinaigrettes with vinegar too, but the lemon gives it a bright flavor.

      Reply

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Calling all cooks! You don’t have to be a gourmet chef to get a delicious, healthy meal on the table! At Garlic & Zest, I’ll show you how to make hundreds of seasonal, fresh recipes and indulgent comfort foods with easy step-by-step instructions and photos to help you master the dish.

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