Kamut salad with vegetables and feta
Kamut salad with vegetables and feta is a hearty, Mediterranean-inspired grain salad featuring the ancient wheat variety Kamut (khorasan wheat), tossed with fresh vegetables and crumbled feta cheese. Typical ingredients include cooked Kamut, cucumbers, tomatoes, red onion, bell peppers, and a lemon-olive oil vinaigrette. It's a popular dish in modern health-conscious and Mediterranean cuisines, often served as a side or light main.
🍽️ Nutrition at a glance
This salad is balanced, offering a good mix of complex carbohydrates from the Kamut, healthy fats from olive oil and feta, and moderate protein from both the grain and cheese. A single serving provides key nutrients like fiber, iron, and calcium, with a rough calorie ballpark of 350-450 kcal per typical serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 45 g |
| Fat | 16 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 420 mg |
| Iron | 3.2 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Selenium | 18 mcg |
| Calcium | 150 mg |
| Potassium | 350 mg |
| Zinc | 2.1 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Kamut is an ancient grain that is naturally higher in protein and minerals like selenium and magnesium compared to modern wheat, making it a nutritionally dense choice. The combination of the chewy grain with creamy feta and crisp vegetables creates a satisfying textural contrast that's both comforting and refreshing.
