Kamut, Orange, and Fennel Salad
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Updated Sep 20, 2016
Make your whole grains happening! Combine kamut berries with fennel, olives and bell pepper for a colorful side dish that is bursting with flavor. From Prevention® Healthy Cooking.
Kamut, Orange, and Fennel Salad
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- Prep Time 20 min
- Total 9 hr 30 min
- Servings 8
- Ingredients 13
Ingredients
- 1 cup kamut berries
- 2 cups water
- 1/2 cup water
- 1 cup chicken or vegetable broth
- 3 medium navel oranges
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 medium fennel bulb, quartered, cored and diced
- 1 large red bell pepper, chopped
- 1 small red onion, chopped
- 1/4 cup kalamata olives, pitted and halved
Instructions
-
Step1Place kamut berries in a fine-mesh strainer and rinse under cold running water until water runs clear. Place in bowl with the 2 cups of water. Let stand 8 hours or overnight; drain.
-
Step2In medium saucepan, heat kamut berries, the remaining 1/2 cup water and the broth to boiling; reduce heat. Cover and simmer 45 minutes or until berries are tender and some of the grains have burst.
-
Step3Drain in a colander; place in medium bowl. Cool at least 30 minutes.
-
Step4Cut off peel and most of the white membrane from 2 of the oranges. Cut each orange in half through the top end and place each half flat on a cutting board. Cut into 1/2-inch slices. Juice the remaining orange. In small bowl, whisk together orange juice, oil, vinegar, salt and pepper.
-
Step5Add fennel, bell pepper, onion and olives to the kamut berries. Stir in orange juice mixture, tossing to coat well. Gently stir in oranges.
-
Step6Serve immediately or cover and refrigerate up to 24 hours.
Nutrition
170
Calories
4 1/2g
Total Fat
4g
Protein
26g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 170
- Calories from Fat
- 40
- Total Fat
- 4 1/2g
- 7%
- Saturated Fat
- 1/2g
- 3%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 330mg
- 14%
- Potassium
- 380mg
- 11%
- Total Carbohydrate
- 26g
- 9%
- Dietary Fiber
- 5g
- 22%
- Sugars
- 6g
- Protein
- 4g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 90%
- 90%
- Calcium
- 6%
- 6%
- Iron
- 8%
- 8%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
2Recipe Tips
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