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Food & Recipes

Kamut Flour Has 66% More Protein Than Regular Flour — Here’s How to Use It

Nutrition pros say this flour promotes weight loss — and it tastes great in veggie burgers, cookies, and more!

You’ve likely not heard of “Kamut” (pronounced “ka-moot”), but you’re going to want to remember it. Why? Because it’s an ancient grain full of nutrients that can help you lose weight, boost your liver health and lower cholesterol levels. Incorporating Kamut into your daily diet is simple, especially if you buy it as a flour to mix into batters, sauces and stews. The best part about Kamut flour? It boasts a rich flavor that beats the taste of regular flour. Keep reading to learn about the benefits of Kamut flour and delicious ideas for using it in meals.

What is Kamut flour?

This type of flour comes from an ancient grain called Khorasan wheat, better known as Kamut. Pastry chef Norah Clark notes that Kamut is “thought to have originated in Egypt and is now grown organically in various regions worldwide.” To make Kamut flour, the grain’s wheat berries are milled until they resemble a fine, powdery texture.

How Kamut flour is different from all-purpose flour

Both types of flour are made with wheat grains, but Kamut flour isn’t refined or bleached like the all-purpose kind is. Although this unrefined quality gives Kamut flour a denser texture than regular flour, it also makes it more nutritious. What’s more, the flavor of Kamut flour is rich, nutty and buttery unlike the bland taste of all-purpose flour.

The health benefits of Kamut flour

Registered dietitian Chrissy Arsenault, MBA, RDN, notes that about ¾ cup of Kamut flour contains 337 calories, 71 grams of carbohydrates and nearly 15 grams of protein. That’s 67% more protein than in the same serving of all-purpose flour. Additionally, the benefits of consuming this ancient grain are well-documented in multiple studies.

It’s associated with improving cholesterol and blood sugar levels.

In 2015, research published in the journal Nutrients found that participants showed significant improvement in their overall cholesterol, plus better glucose and insulin levels, after adding Kamut to their diet for an eight-week period. The grain also helped reduce oxidative stress and inflammation, which is especially good news when it comes to keeping our hearts strong. 

It helps ward off fatty liver disease.

Another study published in the Journal of the American College of Nutrition had patients with nonalcoholic fatty liver disease swap their usual grains — pasta, bread and crackers — with Kamut-based products over a three-month period. Even though it was a short period of time, the patients all showed significant improvement in liver function with the simple switch. 

It speeds fat loss and reduces the risk of diabetes.

A 2019 study from the European Journal of Nutrition made a compelling case for Kamut’s ability to help shed pounds and reduce risk of type 2 diabetes. Like the liver study, participants replaced all of their usual grain products with Kamut-based options. After four months, they had lowered their fat mass and increased their levels of DHA, an omega-3 fatty acid that boosts brain function.

How to use Kamut flour in dishes

Kamut flour is available in stores and online. From there, you can simply start replacing regular flour with this healthier variety in a range of dishes. Here, Clark shares three different cooking and baking uses for Kamut flour.

Baking

The ancient grain flour can be used as a substitute for wheat flour in bread, muffins, pancakes and cookies. Its unique nutty flavor adds a delightful twist to baked goods. 

Fresh pasta

You can make homemade Kamut pasta by combining the flour with eggs and water. This alternative provides a heartier texture and a nutty taste. (Read our story on how to make homemade pasta for best tips and tricks.)

Soups and stews

This type of flour can be added as a thickening agent to soups and stews, enhancing their nutritional content while giving a hearty consistency. 

2 easy Kamut flour recipes to try

If you’re ready to check out Kamut flour, we’ve got just the recipes for you: one sweet and one savory to satisfy whatever you’re craving. (For another health-boosting ingredient, read our story about silken tofu.)

Lemon Shortbread Sweeties

Lemon shortbread cookies made with Kamut flour
Food & Photo

Our test kitchen’s recipe produces shortbread cookies that are so tasty you can’t have just one.

  • 1½ cups Kamut flour
  • ½ cup sorghum flour
  • ¼ tsp. baking powder
  • ¼ tsp. salt
  • ½ cup butter, softened
  • 1 cup powdered sugar, divided
  • 1 lemon, zested and juiced

Directions:

  • Yield: 3½ dozen cookies
  1. In bowl, mix flours, baking powder and salt; set aside.
  2. With mixer on medium speed, beat butter, ¾ cup sugar and l tsp. lemon zest 30 seconds. With mixer on low speed, beat flour mixture into butter mixture. Beat in 3 Tbs. lemon juice.
  3. Shape dough into log with 1½-inch diameter; wrap in wax paper. Chill 1½ hours.
  4. Unwrap; halve lengthwise. Place dough flat side down on surface; cut into ¼-inch slices.
  5. Arrange slices on lined baking sheets. Bake at 350°F 9 to 12 minutes. Cool. Dust with remaining sugar.

Kamut Mushroom Veggie Burgers With Kamut Buns

This recipe from Sharon Palmer, MSFS, RDN, the Plant-Powered Dietitian, uses KAMUT brand wheat products to give the burger mix and homemade buns a flavor and nutrient boost. See how she prepares this recipe from start to finish in the video below.

Ingredients:

  • ⅓ cup Kamut wheat berries, uncooked*
  • 2 cups vegetable broth
  • 2 cups water 
  • 1 bay leaf
  • 8 oz. mushrooms, coarsely sliced
  • 4 cloves garlic, peeled, whole
  • 1 Tbs. extra-virgin olive oil
  • 2 Tbs. reduced-sodium soy sauce (or tamari sauce)
  • 1 tsp. ground cumin
  • 1 tsp. smoked paprika
  • ¼ cup walnuts 
  • 1 (15-oz.) can white beans (like navy or cannellini), drained
  • 2 small fresh carrots (4 oz. total), finely shredded
  • 2 small fresh beets (4 oz. total), finely shredded
  • 1 Tbs. whole grain mustard 
  • ¼ cup panko breadcrumbs
  • 3 Tbs. ground flax seeds

Toppings (as desired):

  • Vegan mayonnaise or burger sauce
  • Lettuce or kale leaves
  • Sliced tomatoes
  • Sliced avocadoes
  • Pickles

Buns:

  • 1 cup warm water
  • 2 Tbs. active dry yeast
  • 2 Tbs. brown sugar
  • ¼ cup extra virgin olive oil
  • ½ tsp. salt
  • 2½ to 3 cups Kamut whole wheat flour

Directions:

  • Yield: 8 servings

For burgers:

  1. Place wheat berries in small saucepan and add broth, water, and bay leaf. Cover, and simmer over medium heat for about 40 to 50 minutes, until berries are tender yet firm (al dente), and most of liquid is absorbed (should remain moist). Remove bay leaf and set aside. (While berries are cooking, prepare remaining ingredients and make buns). 
  2. Preheat oven to 400°F. 
  3. Place sliced mushrooms and whole garlic on baking sheet. Mix olive oil, soy sauce (or tamari sauce), cumin and smoked paprika in small dish. Pour over mushrooms and garlic and toss well to distribute. 
  4. Place mushrooms in the oven and bake at 400°F 10 to 15 minutes, until golden brown and tender. Remove from oven and set aside. 
  5. Place walnuts in food processor and briefly pulse (about 3 seconds) to finely chop.  Add cooked wheat berries to the food processor and briefly pulse (about 5 to 10 seconds) to slightly chop the berries (be careful not to overprocess). May pause to scrape down sides. 
  6. Add cooked mushroom mixture and white beans and briefly process (about 5 to 10 seconds) to make texture that’s smooth yet still reveals chunks of wheat berries (be careful not to overprocess). Transfer mixture to large mixing bowl. 
  7. Add shredded carrots and beets, mustard, panko breadcrumbs and flaxseeds and stir well to create smooth, slightly moist mixture.
  8. Heat oven to 350°F.
  9. Using ½-cup round measuring cup (may spray with nonstick cooking spray to avoid sticking), scoop up the mixture and turn out by inverting the filled measuring cup and firmly tapping it onto baking sheet (sprayed with non-stick cooking spray) to release the mixture onto the pan. Flatten and shape into veggie burgers about 1 – 1½ inches thick. Repeat to make 8 veggie burgers. 
  10. Bake veggie burgers at 350°F about 30 to 35 minutes, until browned on surface and cooked through. Remove from oven. 

For buns: 

  1. In medium mixing bowl, dissolve yeast in warm water. 
  2. Add brown sugar and oil and stir. Let stand 5 minutes until the mixture becomes slightly bubbly. 
  3. Stir in salt and just enough flour to make a soft dough that is not sticky or dry. 
  4. Lightly flour surface with flour and turn out dough onto the surface. Knead about 5 minutes, until smooth and elastic. 
  5. Slice into 8 equal pieces and roll each piece into a round ball. 
  6. Arrange dough balls on baking sheet sprayed with nonstick cooking spray, allowing room for them to rise, and cover with clean cloth. Rise in warm place (such as oven at about 80°F) 20 minutes until about doubled in size. 
  7. Remove cloth and bake at 425°F 8 to 12 minutes, until lightly golden. 
  8. Remove from oven and cool on wire racks. Split by slicing buns about 1-inch from bottom. May toast buns before serving, if desired. 
  9. To assemble burgers, spread toasted, split buns with mayonnaise or burger sauce (if desired), place burger on bottom bun, and top with lettuce or kale leaves, sliced tomatoes, sliced avocados and pickles, as desired. 

Recipe notes:

  • *Try soaking wheat berries in the broth and water for a few hours before cooking for a quicker cooking time.
  • May freeze burgers in an airtight container for up to 6 months. May freeze buns in an airtight container for up to 2 months. 

Keep reading to learn more about other health-boosting grains and flours!

Eating More of *This* Grain Can Give You Thicker Hair, Softer Skin + Help Fight Brain Fog

Green Banana Flour Is a Gut-Boosting Superfood That Speeds Weight Loss

Chickpea Flour Is 44% Lower in Carbs Than Regular Flour — Plus It’s Packed With Protein

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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