The giant of the grain world, Kamut is great for bulking up soups. This delightful veggie-packed number makes a tasty transition from heavier winter dishes to lighter spring fare. It’s also proof of how a well-made soup can be rich in substance without being rich in calories. Spelt or wheat berries can also work well here as a substitute.
Flour power
If you are looking to breathe new life into your pancakes, muffins, pizza crusts, and DIY breads, try incorporating ancient grain flours such as spelt and Kamut. They are made by simply grinding up the grains into a fine powder, which provides significant nutritional advantages over refined all-purpose wheat flour.
These flours are becoming increasingly available in stores, but you can also make your own by blending whole kernels in a food processor or high-powered blender until powdery. Start by replacing half the flour in a recipe with an ancient version, and experiment from there.
Chicken, Kamut, and Spinach Soup
Ingredients
- 2/3 cup (150 mL) Kamut
- 2 tsp (10 mL) grapeseed, extra-virgin olive, or camelina oil
- 3/4 lb (350 g) ground organic chicken
- 1 yellow onion, diced
- 2 carrots, chopped
- 2 celery stalks, thinly sliced
- 1 yellow bell pepper, chopped
- 1/4 tsp (2 mL) salt
- 2 garlic cloves, minced
- 1 Tbsp (15 mL) tomato paste
- 1 Tbsp (15 mL) herbes de Provence or Italian seasoning
- 1/4 tsp (1 mL) black pepper
- 1/4 tsp (1 mL) red chili flakes
- 5 cups (1.25 L) low-sodium chicken or vegetable broth
- 1 - 14 oz (398 mL) can low-sodium diced tomatoes
- 6 cups (1.5 L) spinach, tough ends trimmed
- 2 Tbsp (30 mL) red wine vinegar
Nutrition
Per serving:
- calories201
- protein17g
- fat9g
- saturated fat2g
- trans fat0g
- carbohydrates17g
- sugars6g
- fibre3g
- sodium290mg
Directions
01
Place Kamut and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer covered over low heat until tender, about 50 minutes.
02
Heat oil in large saucepan over medium heat. Add chicken and heat until browned. Remove chicken from pan and set aside. Add onion, carrot, celery, yellow bell pepper, and salt to pan; heat until vegetables have softened, about 6 minutes. Add garlic; heat for 1 minute. Add tomato paste, herbes de Provence or Italian seasoning, black pepper, and chili flakes; heat for 30 seconds.
03
Add broth and tomatoes to pan, bring to a simmer, and heat covered for 15 minutes. Stir in cooked Kamut, chicken, spinach, and red wine vinegar; heat for 5 minutes.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
