Kamut (Khorasan Wheat) – Uncooked
Kamut, also known as Khorasan wheat, is an ancient grain that has been cultivated for centuries, offering a nutritious and flavorful alternative to traditional wheat. Known for its large kernels and rich, nutty flavor, Kamut is packed with health benefits and makes a versatile addition to many recipes, from soups and salads to pilafs and baked goods. It is particularly appreciated for its high protein content and impressive nutritional profile.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 337 kcal |
| Protein | 14.54 g |
| Fat | 2.13 g |
| Saturated Fats | 0.196 g |
| Carbohydrates | 70.58 g |
| Fiber | 11.1 g |
| Sugars | 7.84 g |
| Calcium | 22 mg |
| Iron | 3.77 mg |
| Magnesium | 130 mg |
| Phosphorus | 364 mg |
| Potassium | 403 mg |
| Sodium | 5 mg |
| Zinc | 3.68 mg |
| Copper | 0.506 mcg |
| Manganese | 2.735 mg |
| Selenium | 81.5 mcg |
| Vitamin C | 0 mg |
| Thiamin (Vitamin B1) | 0.566 mg |
| Riboflavin (Vitamin B2) | 0.184 mg |
| Niacin (Vitamin B3) | 6.375 mg |
| Vitamin B6 | 0.259 mg |
| Folate (Vitamin B9) | 0 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.61 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Kamut (Khorasan wheat) is a type of wheat and should be avoided by individuals with wheat allergies or gluten sensitivities. As with any grain, it is essential to check for any cross-contamination with gluten-containing foods, especially if you have celiac disease or non-celiac gluten sensitivity.
Dietary Preferences
- Vegetarian: Kamut is suitable for vegetarians, providing a plant-based source of protein.
- Vegan: Kamut can be part of a vegan diet as it contains no animal-derived ingredients.
- Gluten-Free: Kamut is not gluten-free, so individuals with gluten sensitivity should avoid it.
- High Protein: With a significant amount of protein per serving, Kamut is ideal for those seeking to increase their protein intake, especially in plant-based diets.
- High Fiber: The fiber content in Kamut supports digestion and helps maintain healthy blood sugar levels.
Cooking and Usage Tips
Kamut can be cooked much like other whole grains, such as farro or barley. It requires a longer cooking time compared to regular wheat and can be prepared by boiling it in water for about 45 minutes to 1 hour, depending on the desired texture. After cooking, Kamut can be used in a variety of dishes, from hearty salads to grain bowls, soups, or as a side dish. Its nutty flavor pairs wonderfully with vegetables, herbs, and light dressings.
Pro Tip: If you want to reduce cooking time, consider soaking Kamut overnight. This helps soften the grains, making them cook faster and ensuring better digestion.
Conclusion
Kamut is not only a flavorful and versatile grain, but it is also a powerhouse of nutrition. With its impressive profile of protein, fiber, essential minerals, and vitamins, it offers a wholesome option for those looking to add more plant-based protein and whole grains to their diet. Whether you’re looking to create an energizing salad, a filling side dish, or an innovative breakfast bowl, Kamut is an excellent addition to your kitchen pantry. Just be sure to avoid it if you’re following a gluten-free diet or have wheat allergies.
