Healthy Recipes
Authored By:  Kamut Association of North America
Kamut is an ancient grain making a comeback due to its superior nutritional content.
Diet Type: Vegetarian
Ingredients:
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced or pressed
  • 1 cup chopped cabbage
  • 1 small zucchini
  • 1 small sliced carrot
  • 1 peeled, seeded, diced tomato
  • 1 cup cooked navy or Great Northern Beans
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 bay leaf
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh basil
  • 4 cups water
  • 1 cup Kamut pasta elbows
  • 1/2 cup grated parmesan cheese
    •
    Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Add olive oil to 2 quart soup pot and place over medium heat. Saute the onion, then the garlic, cabbage, zucchini and carrot. Add the tomato, beans, salt, pepper, bay, basil, parsley and water. Bring to a boil, add Kamut elbows and simmer for 12 to 15 minutes or just until the pasta is tender. Stir in 1/4 cup of the parmesan cheese. Sprinkle remaining sheese on each bowl as a garnish. Serves 4.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 277
    Calories from Fat 76
     % Daily Value*
    Total Fat 8g13%
      Saturated Fat 3g15%
      Mono Fat 4g 
    Cholesterol 10mg3%
    Sodium 683mg28%
    Total Carbs 36g12%
      Dietary Fiber 8g32%
      Sugars 1g 
    Protein 15g 
    Iron21%
    Calcium23%
    Vitamin C23%
    Vitamin E4%
    Vitamin A39%
    Vitamin B-123%
    Vitamin B-610%
    Pantothenic acid4%
    Niacin11%
    Riboflavin12%
    Thiamin20%
    Folate23%
    Selenium12%
    Manganese20%
    Copper10%
    Zinc7%
    Potassium14%
    Phosphorus33%
    Magnesium20%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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