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Healthy recipe: Kumat salad

Healthy recipe: Kumat salad

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Kamut (pronounced ka-moot) is a trademarked name given to khorasan wheat. Thought to be the cousin of durum wheat, it belongs to the Triticum turgidum family and is very similar to bulgur wheat. Kamut has a rich and buttery flavor. I use kamut two to three times a week instead of brown rice or whole wheat pasta. I love the way it feels in my mouth, especially with strawberries infused with balsamic vinegar and brown sugar, freshly chopped herbs , creamy goat cheese and crispy leeks. It’s a wonderful recipe, and it’s healthy.

Kamut is easy for the body to digest, and as it has more proteins, lipids, vitamins, minerals and amino acids than common wheat. In fact, it has the advantage of containing 40 percent more protein than other cereals. It is richer in zinc, magnesium and selenium. It has many health promoting polyphenols and fatty acids. I think of it as a superfood that has the benefit of being easy to cook, inexpensive, and nutritous.

Additionally, Kamut is an excellent crop for organic farming. It produces high-quality wheat without the need for artificial fertilizers or pesticides. It is a crop that has a high tolerance for diverse organic conditions, and, similar to other cereals, yields well. Enjoy!


2 cups kamut

4 cups low in sodium vegetable stock

2 cups strawberries, hauled and cut into quarters

3 tablespoons balsamic vinegar

2 tablespoons brown sugar

2 tablespoons of olive oil

1 leek, washed and cut into thin strips (optional)

1 tablespoon freshly chopped basil

1 tablespoon freshly chopped mint

3 tablespoon extra-virgin olive oil

¼ cup goats cheese, crumbled

How to cook:

Place a large saucepan over a medium heat on the stove, add kamut and stock, bring to a boil, then turn down to a simmer, cook for 20 to 25 minutes or until all the stock has been absorbed and the kamut is tender.

Remove the pan from the stove, and allow the kamut to cool.

Place the strawberries in a small bowl, pour over the balsamic vinegar, sprinkle with brown sugar, and allow to macerate for at least 15 minutes while the kamut cools.

Take a frying pan and place on a medium to high heat, pour in the oil, when hot cook the strips of leek in batches until crispy, remove and place on dish paper to absorb the oil.

To assemble, take a large salad bowl, spoon in the cold kamut, stir in the chopped herbs, oil, and cheese, scatter over the strawberries and top with the crispy leeks.


Serves 4

Mark Allison is Executive Chef of Culinary Innovation at the Cabarrus Health Alliance. Check out for more recipes and a list of upcoming cooking classes with Chef Allison. 

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