Kasha, Walnut & Apple Salad with Fresh Mint

This flavourful whole-grain salad is as nice to look at as it is to eat. Ideally, make this salad a day or two in advance of serving to allow the flavours to blend. If you don’t have seasoned rice vinegar, apple cider vinegar makes for a tasty alternative.

Kasha, Walnut & Apple Salad with Fresh Mint


Quantity Ingredients
2 cups / 500 ml water
1 cup / 250 ml kasha
1 apple, peeled and diced
2 cups / 500 ml shredded carrot
1/4 cup / 50 ml dried cranberries
1/4 cup / 50 ml walnuts, chopped
1/4 cup / 50 ml finely chopped fresh mint
2 green onions, chopped
2 tbsp / 25 ml seasoned rice vinegar
2 tbsp / 25 ml freshly squeezed lemon juice
1 tbsp / 15 ml Dijon mustard
1 tbsp / 15 ml extra-virgin olive oil
1 tsp / 5 ml honey


In a large saucepan, heat water to a boil. Add kasha; cover and simmer for 10 to 12 minutes or until most of the liquid has been absorbed. Rinse kasha with cold water and set aside to cool.

Meanwhile, in large bowl, combine apple, carrots, cranberries, walnuts, mint and green onions.

In a small bowl, whisk together rice vinegar, lemon juice, mustard, olive oil and honey.

Toss kasha with apple mixture. Drizzle with dressing. Cover and refrigerate until ready to serve.

Serves 6

Per 3/4 cup (175 ml) serving: 190 cal, 5 g pro, 6 g total fat (1 g saturated fat), 32 g carb, 4 g fibre, 0 mg chol, 39 mg sodium

Source: Leslie Beck's Healthy Kitchen