Kamut (Khorasan Wheat) – A Nutritional Powerhouse
Kamut, also known as Khorasan wheat, is an ancient grain that has gained popularity for its rich, nutty flavor and impressive nutritional profile. This hearty whole grain is a perfect addition to a variety of dishes, from salads to soups, and can even be used as a rice substitute. Packed with fiber, protein, and essential minerals, Kamut offers a plethora of health benefits, making it a great choice for those seeking to boost their diet with nutrient-dense ingredients.
Nutritional Information for Kamut (per 100g cooked serving):
| Nutrient | Amount |
|---|---|
| Energy | 132 kcal |
| Protein | 5.71 g |
| Total Fat | 0.83 g |
| Saturated Fat | 0.077 g |
| Carbohydrates | 27.6 g |
| Fiber | 4.3 g |
| Sugar | 3.07 g |
| Calcium | 9.0 mg |
| Iron | 1.76 mg |
| Magnesium | 48 mg |
| Phosphorus | 147 mg |
| Potassium | 164 mg |
| Sodium | 8.0 mg |
| Zinc | 1.84 mg |
| Copper | 0.207 mcg |
| Manganese | 1.03 mg |
| Selenium | 31.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.095 mg |
| Riboflavin (Vitamin B2) | 0.03 mg |
| Niacin (Vitamin B3) | 2.305 mg |
| Vitamin B6 | 0.07 mg |
| Folate | 11.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.24 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Kamut
Kamut is a rich source of protein and fiber, making it an excellent choice for vegetarians, vegans, and anyone looking to increase their intake of plant-based nutrients. The high fiber content supports healthy digestion, while the protein helps to build and repair tissues.
Rich in magnesium, Kamut contributes to the proper functioning of muscles and nerves and supports a healthy heart. It also provides phosphorus, which is essential for strong bones and teeth. Zinc and iron, both abundant in Kamut, are vital for immune function and energy production. Additionally, the selenium in Kamut acts as a powerful antioxidant, supporting cellular health and protecting against oxidative stress.
Dietary Preferences & Allergen Information
Kamut is naturally gluten-containing, so it is not suitable for those with celiac disease or gluten sensitivities. However, for those who can tolerate gluten, it offers a healthy alternative to refined wheat products. Kamut is also non-GMO and can be a great option for individuals looking for more natural, whole-food grains.
For vegan and vegetarian diets, Kamut is an excellent source of plant-based protein, and it can be easily incorporated into many dishes to suit these dietary preferences.
Culinary Uses & Tips
Kamut can be cooked similarly to other whole grains. Simply rinse it well, then simmer in water or broth until tender. It can be used as a base for grain bowls, added to soups or stews, or incorporated into baked goods such as bread and muffins. The grain’s nutty flavor pairs beautifully with roasted vegetables, legumes, and savory herbs.
For a quick and healthy meal, consider adding cooked Kamut to a salad with mixed greens, fresh vegetables, and a light vinaigrette. You can also use it as a side dish or main course, pairing it with your favorite protein source for a filling and nutritious meal.
Conclusion
Kamut is more than just a trendy ancient grain—it’s a nutrient-packed powerhouse that can support a healthy lifestyle. Whether you’re looking to add variety to your meals or simply want to boost your intake of fiber, protein, and essential minerals, Kamut is an excellent choice. With its rich flavor and versatility in the kitchen, it’s a grain that will enrich your culinary repertoire and contribute to your overall well-being.
