Emmer Wheat

What Is Emmer Wheat?

Emmer wheat (Triticum dicoccum), known in Turkish as "kavılca buğdayı," represents the stage after einkorn in the domestication history of wheat, an ancient wheat with two-row spikes. It is also called "gernik" or "kavuzlu buğday" (hulled wheat) in different regions of Anatolia; the same species has been introduced to world cuisine in Italy as "farro."

The grain is tightly attached to a hull (outer shell), so it needs to be pounded and separated from the hull after threshing; this is the main feature that distinguishes it from modern, "naked-kernel" wheats.

Nutritional Values of Emmer Wheat

Like its relative farro, emmer is a whole grain rich in protein and fiber; 100 grams of its raw kernel carries about 340 kcal of energy. It contains gluten; although some sources suggest it is more easily digested than modern wheat, this does not mean it is safe for celiac patients.

What Are the Benefits of Emmer Wheat?

With its fiber and protein content, emmer stands out among the ancient grains preferred as part of a balanced diet. Some studies on the antioxidant properties of emmer wheat continue; these findings have not yet turned into a definitive health recommendation.

This information is general; emmer wheat is a food, not a substitute for medical treatment. Since it contains gluten, celiac patients and those with gluten sensitivity should not consume it.

How to Choose Emmer Wheat?

Emmer is generally sold as whole kernels with the hull removed; the grains should be plump, homogeneous in color, and free of moisture marks.

• The color of whole-kernel emmer can range from light brown to dark beige; homogeneity is what matters.
• A product with a low proportion of broken kernels and a fresh packing date should be preferred.
• If choosing the bulgur form, the grain fineness suitable for the recipe should be chosen.

How to Store Emmer Wheat?

Dry whole-kernel emmer keeps its freshness for up to 1 year in a sealed container, in a cool, dark cupboard. The soaked or cooked form should be consumed within a few days in the fridge.

Using Emmer Wheat in the Kitchen

Emmer is generally soaked overnight and then boiled to be added to pilaf, salads, and soups; Italian cuisine's "farro" recipes can also be prepared directly with emmer.

How Is Emmer Cooked?

Emmer soaked overnight is drained and boiled in plenty of water over low heat for 40-50 minutes, until the grains are soft but still firm; if not soaked, the cooking time can extend by 20-25 minutes.

How Is Emmer Soup Made?

Boiled emmer is sautéed with onion and carrot and then cooked with meat or vegetable stock over low heat for another 15-20 minutes to make a hearty winter soup.

What Recipes Is Emmer Wheat Used In?

Emmer soup, emmer salad, emmer pilaf, and emmer köfte are among the most commonly prepared recipes; Italian cuisine's farro risotto and farro salad recipes can also be applied directly.

Frequently Asked Questions

Are emmer wheat and farro the same grain?

Yes, what Italians call "farro" is largely the same species as emmer wheat (Triticum dicoccum); confusion can arise since einkorn and spelt are sometimes also sold in Italy under the "farro" umbrella.

Is emmer wheat gluten-free?

No, emmer contains gluten. The claim that "ancient grains are low in gluten" is a common misconception; emmer is not safe for celiac patients.

Why is emmer soaked?

Since its hull is tight and its structure is hard, soaking shortens the cooking time and allows the grains to soften more evenly; it can also be cooked without soaking, only the time extends.

What is emmer good for?

It is rich in fiber and protein; it stands out among the ancient grains as part of a balanced diet. It is a food; it carries no claim of curing any disease.

Where does emmer grow?

It is grown in small-scale, traditional cultivation in various regions of Anatolia, especially in the Black Sea and Eastern Anatolia; its production also continues in countries such as Italy, Ethiopia, and India worldwide.