Steel-Cut Einkorn
Triticum monococcumClinical Encyclopedia
Steel-Cut Einkorn provides 150 kcal, 5.5g of protein, 30g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steel-cut einkorn is a whole grain that retains its nutrient-rich bran and germ, offering a chewy texture and nutty flavor. It is one of the oldest cultivated grains, known for its high protein and fiber content.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
To prepare steel-cut einkorn, rinse the grains and cook them in water or broth for about 20-30 minutes until tender. It can be used in salads, porridge, or as a side dish.
Smart Selection & Storage
Choose steel-cut einkorn that is whole grain and free from any signs of moisture or pests. Look for a fresh aroma.
Store in an airtight container in a cool, dry place. For extended shelf life, refrigerate or freeze.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A carotenoid that supports eye health and may reduce the risk of age-related macular degeneration.
Soluble fibers that help lower cholesterol levels and improve heart health.
"Einkorn is considered the first cultivated wheat, dating back over 10,000 years, and is still grown in some regions today."
Myths vs Realities
Healthy Recipes
Savory Steel-Cut Einkorn Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring steel-cut einkorn, sautéed greens, and a poached egg for a perfect balance of protein and fiber.
- 1 cup steel-cut einkorn
- 4 cups water
- 1 cup kale, chopped
- 1 tablespoon olive oil
- 2 eggs
- Salt and pepper to taste
- 1. In a pot, bring water to a boil, add steel-cut einkorn, reduce heat, and simmer for 20-25 minutes until tender.
- 2. In a skillet, heat olive oil over medium heat, add kale, and sauté until wilted. Season with salt and pepper.
- 3. Poach eggs in simmering water for 3-4 minutes, then assemble the bowl with einkorn, sautéed kale, and a poached egg on top.
Einkorn and Vegetable Stir-Fry
A vibrant stir-fry packed with colorful vegetables and nutty steel-cut einkorn, perfect for a quick and healthy dinner.
- 1 cup steel-cut einkorn
- 2 cups vegetable broth
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Cook steel-cut einkorn in vegetable broth according to package instructions.
- 2. In a large skillet, heat sesame oil over medium-high heat, add bell pepper, zucchini, and carrot, and stir-fry for 5-7 minutes.
- 3. Add cooked einkorn and soy sauce to the skillet, mix well, and serve hot.
Einkorn Salad with Roasted Chickpeas
This refreshing salad combines steel-cut einkorn with roasted chickpeas, cherry tomatoes, and a zesty lemon dressing for a nutritious meal.
- 1 cup steel-cut einkorn
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook steel-cut einkorn according to package instructions and let cool.
- 2. Toss chickpeas with olive oil, salt, and pepper, and roast in a preheated oven at 400°F for 20 minutes.
- 3. In a bowl, combine cooled einkorn, roasted chickpeas, cherry tomatoes, and lemon juice. Mix well and serve.
Einkorn Porridge with Berries and Nuts
A warm and comforting porridge made with steel-cut einkorn, topped with fresh berries and nuts for a wholesome breakfast.
- 1 cup steel-cut einkorn
- 4 cups almond milk
- 1 cup mixed berries
- 1/4 cup walnuts, chopped
- 1 tablespoon honey or maple syrup
- 1. In a saucepan, bring almond milk to a boil, add steel-cut einkorn, and simmer for 25-30 minutes until creamy.
- 2. Serve porridge in bowls, topped with mixed berries, chopped walnuts, and a drizzle of honey or maple syrup.
Einkorn and Spinach Stuffed Peppers
These colorful stuffed peppers are filled with a savory mixture of steel-cut einkorn, spinach, and spices, making for a healthy and filling meal.
- 4 bell peppers, halved and seeded
- 1 cup steel-cut einkorn
- 2 cups vegetable broth
- 2 cups spinach, chopped
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Cook steel-cut einkorn in vegetable broth according to package instructions.
- 2. In a bowl, mix cooked einkorn, chopped spinach, cumin, salt, and pepper.
- 3. Stuff the mixture into halved bell peppers and bake at 375°F for 25-30 minutes until peppers are tender.
Einkorn Veggie Burgers
These hearty veggie burgers made with steel-cut einkorn, black beans, and spices are perfect for a healthy barbecue or weeknight dinner.
- 1 cup steel-cut einkorn
- 1 can black beans, drained and rinsed
- 1/2 onion, diced
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Cook steel-cut einkorn according to package instructions and let cool.
- 2. In a bowl, mash black beans and mix in cooked einkorn, diced onion, garlic powder, cumin, salt, and pepper.
- 3. Form mixture into patties and cook on a skillet over medium heat for 5-7 minutes on each side until golden brown.
Einkorn and Apple Breakfast Muffins
Deliciously moist muffins made with steel-cut einkorn and fresh apples, perfect for a healthy grab-and-go breakfast.
- 1 cup steel-cut einkorn
- 1 cup applesauce
- 1/2 cup honey
- 2 eggs
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1. Preheat the oven to 350°F and line a muffin tin with paper liners.
- 2. In a bowl, mix together steel-cut einkorn, applesauce, honey, eggs, cinnamon, and baking powder until well combined.
- 3. Pour the batter into the muffin tin and bake for 20-25 minutes until a toothpick comes out clean.
Einkorn and Lentil Soup
A hearty and nutritious soup featuring steel-cut einkorn and lentils, packed with vegetables and spices for a comforting meal.
- 1 cup steel-cut einkorn
- 1 cup lentils
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add steel-cut einkorn, lentils, vegetable broth, and thyme, and bring to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until einkorn and lentils are tender.
Einkorn Pancakes with Banana and Walnuts
Fluffy pancakes made with steel-cut einkorn, ripe bananas, and walnuts, offering a delicious and healthy twist on a breakfast classic.
- 1 cup steel-cut einkorn flour
- 1 banana, mashed
- 1 cup almond milk
- 1 teaspoon baking powder
- 1/4 cup walnuts, chopped
- Maple syrup for serving
- 1. In a bowl, mix steel-cut einkorn flour, mashed banana, almond milk, and baking powder until smooth.
- 2. Fold in chopped walnuts and heat a non-stick skillet over medium heat.
- 3. Pour batter onto the skillet and cook for 2-3 minutes on each side until golden brown. Serve with maple syrup.
Einkorn Quinoa Salad with Avocado
A nutritious salad combining steel-cut einkorn and quinoa with creamy avocado and fresh herbs, perfect for lunch or a light dinner.
- 1 cup steel-cut einkorn
- 1 cup quinoa
- 1 avocado, diced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. Cook steel-cut einkorn and quinoa separately according to package instructions and let cool.
- 2. In a large bowl, combine cooled einkorn, quinoa, diced avocado, cilantro, lime juice, salt, and pepper.
- 3. Toss gently and serve chilled or at room temperature.
Frequently Asked Questions (FAQ)
What is steel-cut einkorn?
Steel-cut einkorn is a whole grain form of einkorn wheat that has been cut into pieces, providing a chewy texture and nutty flavor.
How do I cook steel-cut einkorn?
Rinse the grains and cook them in water or broth for 20-30 minutes until tender. Use a ratio of 1 part einkorn to 3 parts liquid.
Is steel-cut einkorn gluten-free?
No, steel-cut einkorn contains gluten and is not suitable for those with gluten sensitivity or celiac disease.
What are the health benefits of steel-cut einkorn?
It is high in protein, fiber, and essential nutrients, which support digestive health and may reduce the risk of chronic diseases.
Can I use steel-cut einkorn in baking?
Yes, you can use it in baking, but it may require adjustments to recipes due to its density and moisture absorption.
How should I store steel-cut einkorn?
Store in an airtight container in a cool, dry place. It can also be refrigerated or frozen for longer shelf life.
Is steel-cut einkorn more nutritious than regular wheat?
Yes, einkorn is often considered more nutritious due to its higher protein content and lower gluten levels.
What dishes can I make with steel-cut einkorn?
You can use it in salads, porridge, soups, or as a side dish to enhance the nutritional value of your meals.