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Healthy Recipes using Whole Grain Emmer

Emmer Grain Salad with Roasted Vegetables

A vibrant salad featuring nutty emmer grain tossed with roasted seasonal vegetables and a zesty lemon dressing.

Ingredients
  • 1 cup whole grain emmer
  • 2 cups mixed seasonal vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Toss the mixed vegetables with olive oil, salt, and pepper, then spread them on a baking sheet and roast for 20-25 minutes.
  3. Cook the emmer in boiling salted water for 30-40 minutes until tender. Drain and let cool.
  4. In a large bowl, combine the roasted vegetables and emmer. Drizzle with lemon juice, toss gently, and garnish with parsley before serving.

Emmer Porridge with Berries and Nuts

A hearty breakfast porridge made with emmer, topped with fresh berries and a sprinkle of nuts for a nutritious start to your day.

Ingredients
  • 1 cup whole grain emmer
  • 4 cups almond milk
  • 1 cup mixed berries (blueberries, strawberries)
  • 1/4 cup chopped nuts (almonds, walnuts)
  • 1 tablespoon honey or maple syrup
  • Cinnamon to taste
Instructions
  1. In a saucepan, combine emmer and almond milk, bringing it to a boil.
  2. Reduce heat and simmer for 25-30 minutes until the emmer is soft and creamy.
  3. Serve the porridge in bowls topped with berries, nuts, honey or maple syrup, and a sprinkle of cinnamon.

Emmer and Chickpea Veggie Burgers

Delicious and hearty veggie burgers made with emmer and chickpeas, packed with flavor and perfect for grilling.

Ingredients
  • 1 cup cooked whole grain emmer
  • 1 can (15 oz) chickpeas (drained and rinsed)
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onion
  • 2 cloves garlic (minced)
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. In a bowl, mash the chickpeas and mix in the cooked emmer, breadcrumbs, onion, garlic, cumin, salt, and pepper.
  2. Form the mixture into patties and refrigerate for 30 minutes.
  3. Heat olive oil in a skillet over medium heat and cook the patties for 4-5 minutes on each side until golden brown.

Emmer Pasta with Spinach and Feta

A quick and healthy pasta dish featuring whole grain emmer pasta, sautéed spinach, and crumbled feta cheese.

Ingredients
  • 8 oz whole grain emmer pasta
  • 2 cups fresh spinach
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
Instructions
  1. Cook the emmer pasta according to package instructions until al dente.
  2. In a skillet, heat olive oil over medium heat, add garlic and sauté until fragrant.
  3. Add spinach and cook until wilted, then mix in the cooked pasta and feta cheese. Season with salt and pepper before serving.

Emmer Grain Bowl with Avocado and Poached Egg

A nutritious grain bowl featuring emmer topped with creamy avocado, a perfectly poached egg, and a drizzle of tahini sauce.

Ingredients
  • 1 cup cooked whole grain emmer
  • 1 ripe avocado (sliced)
  • 2 eggs
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. Prepare the emmer according to package instructions and place it in a bowl.
  2. Poach the eggs in simmering water for 3-4 minutes until the whites are set.
  3. Top the emmer with avocado slices, poached eggs, and drizzle with tahini mixed with lemon juice. Season with salt and pepper.

Emmer and Vegetable Stir-Fry

A colorful stir-fry featuring emmer and a variety of fresh vegetables, tossed in a light soy sauce for a quick weeknight meal.

Ingredients
  • 1 cup cooked whole grain emmer
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 2 green onions (sliced)
Instructions
  1. In a large skillet, heat sesame oil over medium-high heat and add the mixed vegetables, cooking until tender.
  2. Add the cooked emmer, soy sauce, and ginger, stirring to combine and heat through.
  3. Garnish with sliced green onions before serving.

Emmer and Lentil Soup

A hearty and nutritious soup made with emmer and lentils, packed with vegetables and spices for a comforting meal.

Ingredients
  • 1 cup whole grain emmer
  • 1 cup green or brown lentils
  • 1 onion (chopped)
  • 2 carrots (diced)
  • 2 celery stalks (diced)
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. In a large pot, sauté onion, carrots, and celery until softened.
  2. Add the lentils, emmer, vegetable broth, cumin, salt, and pepper. Bring to a boil.
  3. Reduce heat and simmer for 30-35 minutes until lentils and emmer are tender.

Emmer Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of emmer, black beans, corn, and spices, baked to perfection.

Ingredients
  • 4 bell peppers (any color)
  • 1 cup cooked whole grain emmer
  • 1 can (15 oz) black beans (drained and rinsed)
  • 1 cup corn (fresh or frozen)
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. Preheat the oven to 375°F (190°C).
  2. Cut the tops off the bell peppers and remove the seeds. In a bowl, mix emmer, black beans, corn, chili powder, salt, and pepper.
  3. Stuff the mixture into the bell peppers and place them in a baking dish. Top with cheese if desired and bake for 25-30 minutes.

Emmer Chocolate Chip Cookies

A healthier twist on classic cookies, these emmer chocolate chip cookies are made with whole grain flour and dark chocolate.

Ingredients
  • 1 cup whole grain emmer flour
  • 1/2 cup coconut oil (melted)
  • 1/2 cup brown sugar
  • 1/4 cup honey
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix melted coconut oil, brown sugar, honey, egg, and vanilla until smooth.
  3. Stir in emmer flour, baking soda, and chocolate chips. Drop spoonfuls onto the baking sheet and bake for 10-12 minutes.