Is Kamut® Healthy?

By: Bob's Red Mill | April 7 2019
Is Kamut® healthy? Oh yes it is! Kamut®, also referred to as khorasan wheat, is an ancient grain and nutritional powerhouse. The Kamut® grain brings with it a wide variety of health benefits and is an excellent grain to integrate into a balanced diet.

The Properties of Kamut®

Packed with nutrients like protein, fiber, zinc and magnesium, Kamut® is a tasty grain that offers a variety of potential benefits. A diet rich in fiber can aid digestion and keep things running smoothly. Let’s dive into some options for Kamut® products and Kamut® recipes below, so you can see how to incorporate this incredible ingredient into your daily diet.

Bob’s Red Mill Organic Kamut® Flour

Our Organic Kamut® Flour is stone ground from Kamut® khorasan wheat, an ancient relative of modern common wheat. It is an amazing choice for whole grain baking, from cookies and crepes, to muffins and breads. It has a buttery, nutty flavor that’s also perfect for waffles and pretzels! All you have to do to start using this fabulous flour is look through your favorite recipes that already call for wheat flour. Prepare your recipes as directed, and substitute an equal amount of Kamut® wheat flour for the wheat flour that’s called for. You’ll be making homemade Kamut® tortillas, pizza crusts and pancakes in no time. We also think that this flour makes for an incredible whole wheat pasta with a sublime texture. Here are a couple of our favorite recipes that incorporate Kamut® flour!

Carob Fudge Cookies

These delicious Carob Fudge Cookies are made with milk, Organic Kamut® Flour, baking powder, vegetable oil, Garbanzo Bean Flour, sea salt, honey, toasted carob powder and chopped walnuts. After mixing your ingredients, drop the dough by the teaspoons onto a cookie sheet and bake for about 8 minutes. Enjoy with a nice cold glass of almond or coconut milk! You can also feel free to get creative with these cookies by adding carob or chocolate chips. We think they taste pretty good with a dollop of peanut or almond butter on top, too. This particular recipe makes 32 cookies, so if you’re going to a gathering, you might want to make a double batch (as they’ll get eaten up fast).

Basic Kamut® Bread from the Bread Machine

One of the best ways to use Kamut® flour is to make this Basic Kamut® Bread recipe. It’s nutty, flavorful and so easy to make in your bread machine. It calls for just six ingredients: warm water, Organic Kamut® Flour, honey, active dry yeast, olive oil and a touch of sea salt. This recipe makes for 1 1/2 pound loaf (about 13 slices). Use it for dipping into soup or making veggie sandwiches with thick slices of avocado, heirloom tomato and butter lettuce.

Organic Kamut® Berries

Organic Kamut® Berries come from an ancient variety of wheat that was rediscovered (thank goodness!) in the 20th century. The whole grain kernels are plump with a chewy texture and a buttery flavor. They’re an excellent choice for salads, soups, pilafs and casseroles. The berries are a nutritious source of zinc, magnesium, iron, protein and dietary fiber. Here are some delicious ways to use Kamut® berries in your kitchen and your healthy meals!

Kamut® Kushari

Kushari is a popular dish that’s sold by vendors on the streets of Cairo. In this recipe for Kamut® Kushari, Kamut® berries are used instead of traditional rice for a twist on this hearty and delicious Egyptian food. This recipe can be found on our bags of Organic Whole Grain Kamut®® Berries and (in addition to the berries) it’s made with Bob's Red Mill Lentils, whole grain elbow macaroni, onions, olive oil, garlic, ground cumin, red pepper flakes, tomato puree and salt and pepper. To serve, you’ll combine the cooked Kamut®, lentils and macaroni with tomato sauce and crispy onions. It’s a delightful dish that’s fun to create and makes for a fantastic conversation starter at gatherings and dinner dates.

French Bean and Kamut® Salad

This French Bean and Kamut® Salad is made with Organic Kamut® Berries, Cranberry Beans, green onions, diced tomatoes and chopped spinach. You can feel free to Whole Oat Groats, Hull-less Whole Barley, Wheat Berries, Long Grain Brown Rice or Spelt Berries, but we love the buttery taste of the Kamut® Berries alongside the crunch of the beans. Mix the salad with a vinaigrette made of olive oil, lemon juice, white wine vinegar, dijon mustard, minced shallots, thyme, tarragon, parsley flakes, sea salt and black pepper. Take this dish to a springtime potluck or serve it alongside grilled chicken.

Lamb and Kamut® & Cabbage Rolls with Tomato Sauce

In this recipe, Kamut® replaces the traditional short grain rice in this Lamb and Kamut® & Cabbage Rolls with Tomato Sauce dish for some yummy whole grain nutrition. In addition to the Kamut® Berries, the recipe also calls for savoy cabbage, olive oil, onion, garlic cloves, diced carrot, bell pepper, ground cinnamon, allspice, ground lamb, crushed tomatoes, dried oregano, red pepper flakes, feta cheese and chopped parsley (or cilantro leaves). When you pour the tomato sauce over the rolls, spread it evenly and make sure some gets down between the rolls, too! Sprinkle feta cheese on top, cover with foil and bake. Serve, indulge and enjoy!

Red Bean and Kamut® Soup

This Red Bean and Kamut® Soup is so warm and comforting (especially on cold autumn or winter evenings). It’s super easy to throw together, just don’t forget to soak your Kamut® the night before you make it. This is a great dish to make for vegetarian friends or family or anyone who loves a good bowl of cozy soup. The dried thyme, bay leaf and garlic add a lovely flavor while the cayenne pepper adds a bit of unexpected spice. We love serving this dish alongside a loaf of warm homemade bread with a spread of grass-fed butter or coconut oil.

Kamut® Grain and Shiitake Risotto with Thyme

Kamut® is a wonderful ingredient to use to put a nutritious twist on traditional risotto recipes. This Kamut® Grain and Shiitake Risotto with Thyme is made with olive oil, onion, fresh thyme, Organic Kamut® Berries, dry white wine, dried mushrooms, vegetable stock, shiitake mushrooms, Parmesan cheese, mascarpone cheese (an optional but delicious addition) and chopped fresh parsley. Once you’ve created your risotto, serve it topped with shiitakes and sprinkled with the remaining Parmesan. This dish is certainly one to keep in your risotto recipe roundup! It’s especially good on nights that are a bit cool when you’re craving something filling and comforting.

Organic Energy Bars with Fruit

For a nutritious breakfast or afternoon snack on the go, consider whipping up these wonderful Organic Energy Bars with Fruit. They’re made with a mix of Organic Hard Red Wheat Berries, Organic Kamut® Berries, Organic Regular Rolled Oats, Pumpkin Seeds, Premium Shelled Sunflower Seeds, chopped walnuts, butter, honey (or pure maple syrup), ground cinnamon, ground cardamom, Organic Coconut Flour, Shredded Coconut, dried tart cherries, dried blueberries, raisins, wheat germ, Organic Unbleached White All-Purpose Flour, sea salt and applesauce. Each of these ingredients is as important as the next and the combination of flavors and textures of these vast and varied ingredients is what makes these bars shine. They’re packed with nutrients and protein to give you lasting energy. Plus, the bit of sweetness from the honey or maple syrup and the spiced flavors of cinnamon and cardamom is a true treat. These are great for work snacks alongside a midday mug of green tea for an afternoon pick-me-up or to throw in the kids’ lunch boxes. They also make for excellent road trip snacks when you’re driving long distances!

Organic Kamut® Cereal

Our Organic Kamut® Cereal is freshly milled from the plump grains of Kamut® Khorasan wheat. It creates a smooth and creamy porridge that is rich in flavor. Serve it as a hot breakfast cereal for a morning that begins with plenty of protein, fiber and iron. If you have little ones with wheat allergies, they’ll find this cereal easy to digest (and yummy, too). To prepare your breakfast, you just need salt, water and the Organic Kamut® Cereal. For a nutritious, high fiber hot breakfast cereal, bring 3 cups water and 1/2 teaspoon salt to a boil. Add 1 cup Kamut® Cereal, turn your heat down, cover and cook for about 10 minutes. Serve with honey or brown sugar, milk (nut milk or dairy milk), dried and fresh fruits and nuts. From energy bars to shiitake risotto, we hope these Kamut® recipes have encouraged you to give this ancient grain a try! Have you tried Kamut®? If so, how to you like to eat it? Feel free to share your ideas with us in the comments below!  


  1. Arthur Whipple
    Arthur Whipple
    Like to try it.
  2. Ruth Misevic
    Have cooked with kaput in grain form (wonderful!) and have just discovered Puffed Kamut, and plan on exploring not-too-sweet cookie recipes. Decided, in the meantime, to mace a small cereal snack. SO good! Puffed kamut, sliced bananas, pine nuts, medium pecan pieces, slight sprinkle of sugar, milk. Any dessert recipes appreciated.

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