Steel-Cut Kamut
Triticum turgidum ssp. turanicumClinical Encyclopedia
Steel-Cut Kamut provides 120 kcal, 4g of protein, 25g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steel-cut kamut is a whole grain that retains its bran and germ, providing a rich source of nutrients and fiber. It has a nutty flavor and chewy texture, making it a popular choice for hearty dishes.
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
Rinse the kamut under cold water before cooking. Use a ratio of 1 part kamut to 3 parts water, bring to a boil, then simmer for about 30-40 minutes until tender.
Smart Selection & Storage
Choose kamut that is whole grain and free from any signs of moisture or pests. Look for a firm texture and a nutty aroma.
Store kamut in an airtight container in a cool, dry place. It can also be refrigerated or frozen for longer shelf life.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
An antioxidant that supports eye health.
A mineral that plays a critical role in metabolism and thyroid function.
"Kamut is an ancient grain that has been cultivated for thousands of years and is known for its high protein content."
Myths vs Realities
Healthy Recipes
Savory Steel-Cut Kamut Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring steel-cut kamut topped with sautéed spinach, poached eggs, and a sprinkle of feta cheese.
- 1 cup steel-cut kamut
- 2 cups water
- 1 cup fresh spinach
- 2 large eggs
- 1/4 cup feta cheese
- Salt and pepper to taste
- 1. In a saucepan, bring water to a boil and add steel-cut kamut. Reduce heat and simmer for 30-40 minutes until tender.
- 2. In a separate pan, sauté spinach until wilted. Poach the eggs in boiling water for about 3-4 minutes.
- 3. Assemble the bowl by placing cooked kamut at the base, topping it with sautéed spinach, poached eggs, and crumbled feta. Season with salt and pepper.
Kamut Grain Salad with Roasted Vegetables
A vibrant salad made with steel-cut kamut, roasted seasonal vegetables, and a zesty lemon dressing, perfect for a light lunch.
- 1 cup steel-cut kamut
- 2 cups vegetable broth
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 carrot, sliced
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook steel-cut kamut in vegetable broth according to package instructions.
- 2. Toss diced vegetables with olive oil, salt, and pepper, then roast at 400°F for 20-25 minutes.
- 3. Combine cooked kamut and roasted vegetables in a bowl, drizzle with lemon juice, and mix well before serving.
Steel-Cut Kamut and Chickpea Stew
A hearty stew combining steel-cut kamut and chickpeas with aromatic spices and vegetables for a filling dinner option.
- 1 cup steel-cut kamut
- 1 can chickpeas, drained
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes
- 2 cups vegetable broth
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent. Add cumin and paprika, stirring for 1 minute.
- 2. Add diced tomatoes, chickpeas, vegetable broth, and steel-cut kamut. Bring to a boil, then reduce heat and simmer for 30-40 minutes.
- 3. Season with salt and pepper, and serve warm.
Kamut Porridge with Berries and Nuts
A warm and comforting porridge made from steel-cut kamut, topped with fresh berries and a mix of nuts for a nutritious breakfast.
- 1 cup steel-cut kamut
- 4 cups almond milk
- 1 cup mixed berries
- 1/4 cup chopped nuts (almonds, walnuts)
- 1 tbsp honey or maple syrup
- 1 tsp cinnamon
- 1. In a saucepan, combine steel-cut kamut and almond milk. Cook over medium heat for 30-35 minutes until creamy.
- 2. Stir in honey or maple syrup and cinnamon.
- 3. Serve topped with fresh berries and chopped nuts.
Mediterranean Kamut Stuffed Peppers
Colorful bell peppers stuffed with a flavorful mixture of steel-cut kamut, olives, tomatoes, and herbs for a healthy dinner option.
- 4 bell peppers
- 1 cup steel-cut kamut
- 2 cups vegetable broth
- 1/2 cup olives, chopped
- 1 cup cherry tomatoes, halved
- 1 tsp oregano
- Salt and pepper to taste
- 1. Cook steel-cut kamut in vegetable broth according to package instructions.
- 2. Mix cooked kamut with olives, cherry tomatoes, oregano, salt, and pepper.
- 3. Cut the tops off the bell peppers and remove seeds. Stuff the peppers with the kamut mixture and bake at 375°F for 25-30 minutes.
Kamut and Vegetable Stir-Fry
A quick and healthy stir-fry featuring steel-cut kamut and a variety of colorful vegetables, perfect for a weeknight meal.
- 1 cup steel-cut kamut
- 2 cups water
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp ginger, grated
- 1. Cook steel-cut kamut in water according to package instructions.
- 2. In a wok, heat sesame oil and stir-fry ginger, broccoli, bell pepper, and carrot for 5-7 minutes until tender.
- 3. Add cooked kamut and soy sauce, stirring well to combine. Serve hot.
Kamut Energy Bars
Nutritious energy bars made with steel-cut kamut, nuts, and dried fruits, perfect for a healthy snack on the go.
- 1 cup steel-cut kamut, cooked
- 1/2 cup almond butter
- 1/2 cup honey
- 1/2 cup mixed nuts, chopped
- 1/2 cup dried fruits (raisins, cranberries)
- 1 tsp vanilla extract
- 1. In a bowl, mix cooked kamut, almond butter, honey, nuts, dried fruits, and vanilla until well combined.
- 2. Press the mixture into a lined baking dish and refrigerate for 2 hours.
- 3. Cut into bars and store in an airtight container.
Kamut and Lentil Soup
A nourishing soup made with steel-cut kamut and lentils, packed with vegetables and spices for a wholesome meal.
- 1 cup steel-cut kamut
- 1 cup lentils
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 tsp thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, steel-cut kamut, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes.
- 3. Serve hot, garnished with fresh herbs if desired.
Kamut Veggie Burger
A hearty veggie burger made with steel-cut kamut, black beans, and spices, served on a whole grain bun with fresh toppings.
- 1 cup steel-cut kamut, cooked
- 1 can black beans, drained
- 1/2 onion, chopped
- 1/2 cup breadcrumbs
- 1 tsp cumin
- Salt and pepper to taste
- Whole grain buns
- Lettuce, tomato, and avocado for topping
- 1. In a bowl, mash black beans and mix with cooked kamut, onion, breadcrumbs, cumin, salt, and pepper.
- 2. Form the mixture into patties and cook on a skillet over medium heat for 5-7 minutes on each side.
- 3. Serve on whole grain buns with lettuce, tomato, and avocado.
Kamut and Apple Salad with Walnut Dressing
A refreshing salad featuring steel-cut kamut, crisp apples, and a homemade walnut dressing, perfect for a light lunch.
- 1 cup steel-cut kamut, cooked
- 1 apple, diced
- 1/4 cup walnuts, chopped
- 2 cups mixed greens
- 2 tbsp apple cider vinegar
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. In a bowl, combine cooked kamut, diced apple, and mixed greens.
- 2. In a separate bowl, whisk together walnut, apple cider vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Frequently Asked Questions (FAQ)
What is kamut?
Kamut is an ancient grain variety of wheat known for its rich flavor and nutritional profile.
Is kamut gluten-free?
No, kamut contains gluten and is not suitable for those with gluten intolerance.
How do you cook steel-cut kamut?
Rinse the kamut, then boil it in water for about 30-40 minutes until tender.
What are the health benefits of kamut?
Kamut is high in protein, fiber, and essential minerals, promoting digestive health and satiety.
Can you eat kamut raw?
No, kamut should be cooked before consumption to improve digestibility.
How does kamut compare to regular wheat?
Kamut has a higher protein content and is richer in nutrients compared to regular wheat.
Where can I buy kamut?
Kamut can be found in health food stores, specialty grocery stores, and online.
Can kamut be used in baking?
Yes, kamut flour can be used in baking for bread, pancakes, and other baked goods.