This week’s Meatless Monday is a recipe for Kamut Caprese Salad…whole grain protein from the Kamut, along with tomato, fresh mozzarella chunks, fresh basil and a quick and easy balsamic vinaigrette. It’s filling, delicious and unbelievably nutritious.
Not familiar with Kamut? Here’s some information from Bob’s Red Mill:
Kamut® grain, an ancient variety of wheat that was only recently rediscovered by modern-day farmers. The history of this ancient wheat grain is a bit mysterious. Some say that Noah brought Kamut® kernels along on the ark, hence the nickname “Prophet’s Wheat.” Others call Kamut® grain “King Tut’s Wheat,” claiming it was found in the tomb of an Egyptian pharaoh. Though its origins are debated, there’s no arguing the fact that Kamut® wheat is healthy and delicious.
The plump, golden kernels of whole grain Kamut® Khorasan wheat are a nutritious source of selenium, zinc, magnesium and iron. Kamut® wheat is exceptionally high in protein, containing 7 grams of protein per serving, and a good source of dietary fiber. A nutritional powerhouse, Kamut® grain is perfect for anyone looking for a high protein, low-fat addition to their menu.
Kamut is easy to find in most large grocery stores now, generally in the health-food section, or with other grains; also in health food stores. Any store that carries a large selection of Bob’s Red Mill should have Kamut, or be able to order it.
This grain takes a bit longer to cook than other whole grains, but there is a quicker way to make them. Just like I do with dry beans, I did a quick soak on my Kamut. I put the grain into a medium-sized saucepan and covered them with water, plus 2 inches of water above the kamut. I covered the pan, brought the water to a boil and removed it from the heat where I let it rest for an hour before draining and cooking the grain. It worked like a charm.
The salad itself is just so simple. Once the grain was cooked, drained and rinsed with cold water, I added halved cherry tomatoes, chunks of fresh mozzarella cheese, fresh basil leaves and a quick balsamic vinaigrette of vinegar, Dijon mustard, shallots, garlic powder, salt and pepper. Done.
You will want to try this salad. The nutty, chewiness of the Kamut is a perfect foil for the traditional caprese ingredients. This simple salad makes a wonderfully tasty and nutritious addition to your meatless Monday meals lineup, or for anytime. I hope you’ll try it!
p.s.: For those of you with wheat allergies, you can make this same salad with Oat Groats or any grain of your choice.
- FOR THE SALAD:
- 1 cup Kamut, quick-soaked* then cooked according to package instructions (see notes)
- 1 cup halved cherry tomatoes
- 1 cup fresh mozzarella chunks
- ½ cup firmly packed basil leaves (torn if large leaves)
- FOR THE DRESSING:
- ⅓ cup balsamic vinegar
- 1 tablespoon minced shallot
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- 1 teaspoon olive oil
- salt and ground black pepper, to taste
- Place the cooked Kamut (see notes for soaking and cooking instructions) in a large bowl.
- Add the tomatoes, mozzarella cheese, basil leaves.
- Set aside.
- In a small bowl combine the balsamic vinegar, shallot, Dijon mustard and garlic powder.
- Slowly drizzle in the olive oil, while whisking the mixture.
- Add salt and ground black pepper, to taste.
- Pour the dressing over the salad mixture and stir to combine.
- Beautiful served either at room temperature, or cold.
Cover and bring to a boil.
Remove from heat and allow to sit, covered, for 1 hour.
Cook Kamut according to package instructions:
1 cup pre-soaked Kamut, 3 cups water, bring to a boil, simmer for 30 - 40 minutes, drain.