Emmer Flour: A Low-Gluten Substitute For White Flour
|
|
Time to read 5 min
When you are trying to eat healthy mindfully, small changes go a long way in helping you stay on track. Eating healthy does not have to be difficult or boring. The first shift is to start cooking more at home rather than ordering takeouts. With meal planning and some great kitchen innovations and equipment, cooking meals at home can be quick and easy.
You should also change some of your pantry staples to healthier options, such as more whole grains than white flour products. One such substitute for regular wheat or white flour is emmer flour. Emmer is a member of the wheat family but a healthier one.
Read along to know what is emmer, how to make emmer wheat bread, and what is the emmer flour nutrition.
What Is Emmer Flour (Khapli Flour)?
Emmer flour is made by milling the grains of the ancient wheat species known as emmer (Triticum dicoccum). Emmer is one of the earliest cultivated forms of wheat, dating back thousands of years to the Neolithic era. It was a staple in the diets of early civilizations in the Fertile Crescent, Egypt, and parts of Europe, and is still grown today in some mountainous areas and specialty farms.
Other common names for emmer include:
Farro (specifically "farro medio" in Italy)
Khapli wheat (in India)
Sometimes called hulled wheat
Emmer wheat was a very lucrative and popular crop earlier but then lost its popularity among other major grains until recently. It is still cultivated in Italy, Spain, Russia, and the US.
Nutrition of Emmer Flour
Ancient Egyptians used emmer in their daily meals for a long time, and later, emmer wheat reached Italy, where it is still cultivated. Emmer is a rich source of protein, fiber, magnesium, selenium, and other vitamins.
| Nutrient (per 100g) | Amount |
|---|---|
| Protein | 12.5–13 g |
| Fiber | 2.7–3.3 g |
| Carbohydrates | 58–69.9 g |
| Niacin (Vitamin B3) | Good source |
| Pantothenic Acid (B5) | Good source |
Pairing emmer wheat with legumes provides a complete protein source, making it an excellent supplement for vegetarians or anyone who wants to consume a high-protein plant-based diet.
Ancient grains like emmer wheat have more micronutrients like minerals and antioxidants and less gluten than modern wheat cultivars.
This makes emmer flour a good option for people looking for a low-gluten option for their bread or rotis. You can also add emmer to salads and soups, or have it as a substitute for rice with some vegetable curry or dals.
How To Store Emmer Flour
The best way to store emmer, whether whole grain or emmer flour, is in a tightly sealed container and in a cool place. You can keep the whole emmer in your pantry for six months or in the freezer for up to a year. Emmer flour will stay well in the freezer for up to six months. Be sure to check the store emmer or emmer flour before using, there should be no foul smell. If there is a smell, buy a new pack. Here is a detailed post on how to store on different types of flour for longer shelf life.
How To Use Emmer Flour
Emmer flour has a beautiful and nutty wheat flavor. You can use it to bake a variety of things, such as pancakes, breads, sourdough bread, etc. Emmer flour made from semi-pearled emmer is lighter and more suitable for making pastries.
Here are some of the best ways to use emmer flour:
-
Pharaoh’s or Egyptian Bread
You can use emmer flour to make traditional Egyptian bread. This emmer flour flatbread can be just as light and airy as wheat bread. To make this delicious flatbread, you will need 100% emmer flour and a few basic spices (Thyme, coriander, and cumin). All you need to do is prepare the sourdough, then make the final dough and let it rise. Once rested, divide and shape the dough. Then bake it.
The emmer sourdough and spices give this flatbread a strong flavor.
-
Emmer Sourdough Bread
You can use emmer flour to make healthy and delicious emmer sourdough bread. The process is very similar to making regular sourdough; you do not need any fancy ingredients to make this emmer sourdough. You only need bread flour, emmer flour, sourdough starter, water, and salt. Emmer flour gives the emmer sourdough bread a beautiful reddish tint and nutty and robust flavor.
-
Emmer Wheat Pancakes
If you want to enjoy your pancakes guilt-free, make emmer wheat pancakes. Emmer is naturally sweet and smooth, so it is great for making pancakes. It is a simple recipe; you only have to switch your all-purpose flour to emmer flour to make these healthy pancakes. You will also need eggs, any sweetener of your choice, baking powder, baking soda, salt, butter, evaporated milk, buttermilk, and milk.
-
No Knead Crusty Whole Grain Emmer Loaf
This is another easy and quick recipe you can make using emmer flour. Again, it does not require a lot of ingredients, and it is quite easy to make. You’ll need emmer flour, salt, sugar, all-purpose flour, yeast, and water to make this no-knead crusty whole-grain emmer loaf. Just like making any bread, mix all the ingredients, knead the dough, let it rest, divide the dough, and then bake the emmer bread.
Emmer Flour Is Easily Available In the USA
If you are staying in the US and want to try making different things from emmer flour, don’t worry! It is available in many grocery stores in the US, and you can visit the store or order it online. Some of the stores selling emmer flour in the US are:
- Barton Spring Mills: You can get organic emmer flour in this shop and order it online or in-store. A 2.5 lb pack costs 12 dollars.
- Bluebird Grain Farms: This is a great online store where you can order organic whole grains. A 2 lb pack of organic emmer flour costs around 10 dollars.
- Camas Country Mill: Camas Country Mill sells whole grains and artisan flours. You can order emmer flour online via their website or visit their bakery—a 3 lb pack of emmer flour costs around 15 dollars.
- Janie’s Mill: They make emmer flour by stone-milling organic black emmer. It is available online, or you can visit the store's retail shop. A 3 lb pack of emmer flour costs 14.65 dollars.
- Hyden Flour Mills:You can buy emmer flour from them online or visit their store. A 1.5 lb box of emmer flour costs 10.99 dollars.
Conclusion
When you are looking for healthier options of white flour, you should try making tortillas, flatbread, or rotis using emmer flour. Emmer flour has a rich, nutty flavor and is naturally sweet so that it can be used in many baking recipes. As it is easily available in the US, you can regularly use it in your meals.