Grain
cooked khorasan wheat.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
132
PROTEIN
5.7g
CARBS
27.6g
FAT
0.83g
FIBER
4.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories132kcal—
Protein5.7g11%
Carbohydrates27.6g10%
Fiber4.3g15%
Sugar3.1g6%
Total fat0.83g1%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water65.2g—
MINERALS
Sodium8.0mg0%
Potassium164mg3%
Calcium9.0mg1%
Iron1.8mg10%
Magnesium39mg9%
Phosphorus128mg10%
Zinc0.80mg7%
Copper0.14mg16%
Manganese0.58mg25%
Selenium18.5µg34%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.08mg1%
Vitamin K0.30µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.04mg3%
Niacin (B3)1.8mg11%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.09mg5%
Folate (B9)29µg7%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup171g
1 tablespoon10.7g
1 teaspoon3.6g
1 ml0.7g
1 liter713.3g
HEALTH BENEFITS
Why eat it.
- ✓High in protein and fiber, promoting satiety and digestive health.
- ✓Rich source of minerals like selenium, zinc, and magnesium, which support immune function and metabolism.
- ✓Contains antioxidants like polyphenols that help combat oxidative stress.
- ✓As a complex carbohydrate, it provides sustained energy release and may help regulate blood sugar levels better than refined grains.
COOKING TIPS
In the kitchen.
- 1Khorasan wheat has a firm, chewy texture and a nutty, buttery flavor, making it excellent for grain salads, pilafs, and soups.
- 2Use a 1:3 ratio of grain to liquid (water or broth) and simmer for 40-60 minutes until tender. Soaking overnight can reduce cooking time.
- 3It can be used as a whole-grain substitute for rice, farro, or barley in most recipes.
- 4Toast the dry grains in a pan for a few minutes before cooking to enhance their nutty flavor.
STORAGE
Keep it fresh.
- Store cooked khorasan wheat in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze in a single layer on a baking sheet before transferring to a freezer-safe bag or container for up to 3 months.
FAQ
Frequently asked questions.
Is cooked khorasan wheat healthy?
Yes, cooked khorasan wheat is highly nutritious. It is an ancient grain that is rich in protein, fiber, and essential minerals like selenium, zinc, and magnesium, which support immune function and heart health.
How much protein is in cooked khorasan wheat?
A 100g serving of cooked khorasan wheat provides approximately 5.71g of protein. This makes it a superior plant-based protein source compared to many other common grains like white rice.
Is khorasan wheat gluten-free?
No, khorasan wheat is an ancient variety of wheat and contains gluten. It is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
Is khorasan wheat good for weight loss?
Yes, it can be beneficial for weight management due to its high fiber and protein content. These nutrients promote satiety, helping you feel full longer and reducing the likelihood of overeating.
What does khorasan wheat taste like?
Cooked khorasan wheat has a distinctively rich, nutty, and slightly buttery flavor. Its texture is firm and chewy, similar to other whole grains like farro or wheat berries.
How do you cook khorasan wheat?
To cook the whole grains, use a 3:1 ratio of water to grain. Bring to a boil, then simmer for 45 to 60 minutes until tender; soaking the grains overnight can reduce the cooking time significantly.
Is khorasan wheat keto-friendly?
No, khorasan wheat is not keto-friendly as it is high in carbohydrates, with about 27.6g of carbs per 100g. It is better suited for moderate or high-carb diets that focus on complex carbohydrates.
Can I substitute khorasan wheat for rice?
Yes, cooked khorasan wheat is an excellent substitute for rice in pilafs, grain bowls, and salads. Its firm texture also makes it a great addition to soups and stews as it won't become mushy.
How do you store cooked khorasan wheat?
Store cooked khorasan wheat in an airtight container in the refrigerator for up to 5 days. For longer storage, it can be frozen for up to 3 months and reheated easily.
Is khorasan wheat vegan?
Yes, khorasan wheat is a plant-based grain and is 100% vegan. It is a popular choice in vegan and vegetarian diets for its high mineral content and protein density.
