Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (2024)

By: Author Kate

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Need a new dish to get out of that recipe rut? Make this lemony whole wheat Kamut Tabbouleh Salad with fresh cucumber, tomatoes, and lots of fresh herbs!

Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (1)

Earthly Choice provided me with free samples of their products, one of them being Kamut wheat. Thanks earthly choice for helping me create this kamut recipe.

This conversation happened in our house recently:

Aldo: What's for dinner?

Me: Kamut Tabbouleh Salad

Aldo: Ka-what? Ta-what?

Alright let me explain.

Tabbouleh Salad

Tabbouleh is a Middle Eastern vegetarian/vegan salad typically made with cracked bulgur wheat, fresh tomatoes, cucumber, onion, and a crap-top of herbs such as parsley and mint. It's usually seasoned with lemon juice, olive oil, salt and pepper. It is absolutely delicious. And yes, crap-ton is a measurement unit in my world. 🙂

Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (2)

Tabbouleh can have many variations, such as being made with couscous or quinoa instead of bulgur, scallion or red onion instead of yellow onion.

This version of the tabbouleh salad is made with kamut wheat.

Alright, let me explain that one too.

Related recipe:Couscous Tabbouleh

What is kamut?

Kamut is a brand of khorasan wheat, originating from the Middle East/Iran area. It's an ancient whole grain, and it is about twice the size of regular modern wheat.

I'm not really sure how you could put a brand / trademark on wheat that's been around for thousands of years, but it's been done. The funny thing is many different brands sell Kamut wheat. You can get it from Bob's Red Mill, Earthly Choice, and lots of other companies. I have no idea how the legal aspect of that works.

But going back to my salad...

Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (3)

I used Kamut wheat to make this tabbouleh salad, combining it with ripe tomatoes, crispy cucumbers, crunchy red onion, fresh lemon juice, fresh parsley and mint, and a healthy drizzle of olive oil.

Kamut Tabbouleh the perfect combination of flavors and makes for a really fresh, flavorful salad. The herbs and lemon juice make it so fragrant and delicious. The Kamut wheat gives the salad a wonderful texture - it is a bit crunchy and gives the salad a great bite.

Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (4)

Related recipe:Lentil Tabbouleh

A few tips to make this Tabbouleh Salad:

Use FRESH lemon juice, lemon zest, and parsley. Don't go for the bottled or dried stuff. The fresh ingredients give the salad so much flavor and make it taste so much better.

It's super easy to zest and juice a lemon, it just takes an extra minute if you use a microplane grater (such as this one) and a lemon squeezer (such as this one). And you can chop fresh herbs with these herb scissors without even getting a cutting board dirty.

Give this Kamut Tabbouleh salad a try whenever you need a fresh new recipe idea. It makes a great side dish, light dinner, or super healthy lunch. It is also great to take to work for lunch because it doesn't need to be reheated.

Oh, and if you can't find Kamut, this can easily be made with faro, bulgur, wheat berries, or even quinoa, couscous, or lentils! Just switch up the grain and keep the rest of the recipe as it is.

Here are some other fresh and flavorful salads you might enjoy:

  • Quinoa Tabbouleh Salad - similar to this salad, but made with quinoa so it is gluten-free and packed with protein
  • Mediterranean Couscous Tuna Bowls - a quick 15 minute no-cook salad bowl topped with fresh and flavorful ingredients
  • Shrimp and Vegetable Couscous Salad - a fun alternative to pasta salad for parties, cookouts, and picnics
  • Spiralized Zucchini and Carrot Salad with Feta - a tasty crunchy alternative to leafy salads
  • Zucchini and Carrot Salad with Sesame Ginger Dressing - an Asian twist to the spiralized zucchini salad, this one is vegan

If you enjoyed this kamut recipe, please let me know with a comment and a star rating below! And don't forget to save it for later on Pinterest:

Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (5)

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4.45 from 29 votes

Kamut Tabbouleh Salad

Need a new dish to get out of that recipe rut? Make this lemony Kamut Tabbouleh Salad with fresh cucumber, tomatoes, and lots of fresh herbs!

Prep Time5 minutes mins

Cook Time30 minutes mins

Total Time35 minutes mins

Course: Dinner, Lunch, Side Dish

Cuisine: Middle Eastern

Servings: 6 side dish servings

Author: Kate

Ingredients

  • 1 cup uncooked Kamut wheat
  • 4 cups water
  • ½ small red onion
  • Juice of 1 lemon - (1 tablespoon)
  • Zest of 1 lemon
  • 1 beefsteak tomatoes - (or 2 plum/Roma tomatoes)
  • 1 cup fresh parsley leaves - (from 1 bunch parsley)
  • ¼ cup fresh mint leaves - , finely diced
  • 1 large cucumber
  • 2 tablespoons olive oil
  • Salt and pepper, to taste - (¼ - ½ teaspoon each)

Instructions

  • Cook the Kamut wheat according to the instructions on the package, and rinse it in cold water until it is cool. I prefer to cook Kamut in extra water, and then drain the water in a colander pasta-style and rinse until it is cool. Kamut takes about 30 minutes to cook.

  • While the Kamut cooks, prepare the rest of the salad: Finely dice the red onion. In a large bowl, combine the diced red onion and lemon juice and let it marinate while you prepare the other veggies.

  • Dice the tomatoes and set them in a colander to drain the extra juice. Discard the juice. Cut the cucumber in half length-wise and use a spoon to scoop out the seeds. Discard the seeds. Chop the cucumber into small ½ inch pieces. Finely dice the parsley and mint leaves.

  • Add the cooked, cooled Kamut to the large bowl with the onion. Add the rest of the veggies, chopped parsley and mint, and the olive oil and mix well. Season with salt and pepper, to taste (start about about ¼ teaspoon each and go from there).

Notes

You can substitute yellow onion or 2-3 scallions instead of the red onion. You can omit the mint if you prefer.

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Nutrition

Calories: 164kcal (8%) | Carbohydrates: 26g (9%) | Protein: 5g (10%) | Fat: 5g (8%) | Saturated Fat: 1g (5%) | Sodium: 12mg (1%) | Potassium: 145mg (4%) | Fiber: 5g (20%) | Sugar: 1g (1%) | Vitamin A: 565IU (11%) | Vitamin C: 8.6mg (10%) | Calcium: 15mg (2%) | Iron: 0.3mg (2%)

The nutritional information displayed is an estimate and not to be used as dietary or nutritional advice. Consult a nutritionist or dietician for nutritional info based on the exact ingredients you use.

Kamut Tabbouleh Salad Recipe - Vegan, Healthy Side Dish (2024)

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