Rolled Emmer
Triticum dicoccumClinical Encyclopedia
Rolled emmer is a whole grain product made from ancient wheat, known for its nutty flavor and high nutritional value. It is rich in fiber, protein, and essential minerals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rolled emmer can be cooked like oatmeal or used in baking to enhance the nutritional profile of breads and pastries.
Smart Selection & Storage
Choose rolled emmer that is whole grain and free from additives. Look for a fresh, nutty aroma.
Store in a cool, dry place in an airtight container to prevent moisture and spoilage.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibit antioxidant properties that help reduce oxidative stress.
"Emmer wheat is one of the oldest cultivated grains, dating back to ancient civilizations."
Myths vs Realities
Healthy Recipes
Rolled Emmer Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring rolled emmer, topped with fresh fruits and nuts for a wholesome meal.
- 1 cup rolled emmer
- 2 cups almond milk
- 1 banana, sliced
- 1/4 cup walnuts, chopped
- 1 tablespoon honey
- 1 teaspoon cinnamon
- 1. In a saucepan, bring almond milk to a boil and add rolled emmer.
- 2. Reduce heat and simmer for 20 minutes, stirring occasionally until the emmer is tender.
- 3. Serve in a bowl topped with banana slices, walnuts, honey, and a sprinkle of cinnamon.
Emmer Grain Salad with Roasted Vegetables
A vibrant salad combining rolled emmer with roasted seasonal vegetables, drizzled with a tangy lemon vinaigrette.
- 1 cup rolled emmer
- 2 cups water
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 red onion, sliced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss zucchini, bell pepper, and onion with olive oil, salt, and pepper, then roast for 25 minutes.
- 3. Cook rolled emmer in boiling water for 20 minutes, then combine with roasted vegetables and lemon juice before serving.
Rolled Emmer Pancakes
Fluffy pancakes made with rolled emmer, perfect for a healthy brunch, served with fresh berries and maple syrup.
- 1 cup rolled emmer flour
- 1 cup almond milk
- 1 tablespoon baking powder
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon salt
- 1. In a bowl, mix rolled emmer flour, baking powder, and salt.
- 2. In another bowl, whisk together almond milk, maple syrup, and vanilla extract.
- 3. Combine wet and dry ingredients, then cook on a non-stick skillet until bubbles form, flipping to brown both sides.
Emmer and Chickpea Stew
A hearty stew featuring rolled emmer and chickpeas, simmered with tomatoes and spices for a comforting meal.
- 1 cup rolled emmer
- 1 can chickpeas, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 2 cups vegetable broth
- Salt and pepper to taste
- 1. Sauté onion and garlic in a pot until translucent.
- 2. Add diced tomatoes, chickpeas, rolled emmer, cumin, and vegetable broth, then bring to a boil.
- 3. Reduce heat and simmer for 30 minutes until emmer is tender, seasoning with salt and pepper.
Rolled Emmer Veggie Burgers
Delicious veggie burgers made with rolled emmer, black beans, and spices, served on whole-grain buns.
- 1 cup cooked rolled emmer
- 1 can black beans, drained
- 1/2 onion, chopped
- 1/2 bell pepper, chopped
- 1 teaspoon chili powder
- 1/2 cup breadcrumbs
- Salt and pepper to taste
- 1. In a bowl, mash black beans and mix in cooked rolled emmer, onion, bell pepper, chili powder, breadcrumbs, salt, and pepper.
- 2. Form into patties and grill or pan-fry for 5-7 minutes on each side.
- 3. Serve on whole-grain buns with your favorite toppings.
Rolled Emmer and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a mixture of rolled emmer, spinach, and feta cheese, baked to perfection.
- 4 bell peppers, halved
- 1 cup cooked rolled emmer
- 2 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rolled emmer, spinach, feta, olive oil, salt, and pepper.
- 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes until peppers are tender.
Rolled Emmer Porridge with Nuts and Seeds
A warm and nourishing porridge made from rolled emmer, topped with a variety of nuts and seeds for added crunch and nutrition.
- 1 cup rolled emmer
- 2 cups water or milk
- 1/4 cup mixed nuts
- 2 tablespoons chia seeds
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a saucepan, combine rolled emmer with water or milk and bring to a boil.
- 2. Reduce heat and simmer for 15-20 minutes until creamy.
- 3. Serve topped with mixed nuts, chia seeds, maple syrup, and vanilla extract.
Rolled Emmer and Berry Smoothie Bowl
A refreshing smoothie bowl made with rolled emmer and blended berries, topped with granola and coconut flakes.
- 1/2 cup rolled emmer
- 1 cup mixed berries (fresh or frozen)
- 1 banana
- 1 cup almond milk
- 1/4 cup granola
- 2 tablespoons coconut flakes
- 1. Blend rolled emmer, mixed berries, banana, and almond milk until smooth.
- 2. Pour into a bowl and top with granola and coconut flakes.
- 3. Enjoy immediately for a nutritious breakfast or snack.
Rolled Emmer and Lentil Soup
A nourishing soup combining rolled emmer and lentils, simmered with vegetables and herbs for a hearty dish.
- 1 cup rolled emmer
- 1 cup lentils, rinsed
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrot, and celery until softened.
- 2. Add lentils, rolled emmer, vegetable broth, thyme, salt, and pepper, then bring to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until lentils and emmer are tender.
Frequently Asked Questions (FAQ)
What is rolled emmer?
Rolled emmer is a whole grain product made from emmer wheat that has been steamed and flattened.
Is rolled emmer gluten-free?
No, rolled emmer contains gluten and is not suitable for those with gluten intolerance.
How do you cook rolled emmer?
Cook rolled emmer by simmering it in water or broth for about 15-20 minutes until tender.
What are the health benefits of rolled emmer?
Rolled emmer is high in fiber, protein, and essential minerals, promoting digestive health and providing sustained energy.
Can rolled emmer be used in baking?
Yes, rolled emmer can be used in baking to enhance the nutritional value of bread and pastries.
How should rolled emmer be stored?
Store rolled emmer in an airtight container in a cool, dry place to maintain freshness.
Is rolled emmer suitable for vegetarians?
Yes, rolled emmer is a plant-based food and is suitable for vegetarians.
What is the glycemic index of rolled emmer?
The glycemic index of rolled emmer is approximately 45, making it a low to moderate GI food.