You can separate the wheat from the chaff, but can you separate Khorasan from wheat? Wheat is all too often described as a single, homogeneous crop, flattened down to its most basic definition. It’s no wonder ancient grains are still so misunderstood. This most essential cereal is the umbrella term for a wide, diverse array of unique whole grains. Durum wheat may ring a bell, and bakers can probably tell the difference between hard red winter, hard red spring, soft red winter wheat. Khorasan, however, is also a type of wheat, but is largely overlooked, if not entirely unheard of.

It’s time we brought Khorasan back in to the spotlight as the superstar superfood it’s always been.

What is Khorasan and Where Did It Come From?

To be perfectly honest, up until Grand Teton Ancient Grains reached out to me and introduced me to this great grain, I was equally ignorant. Khorasan makes up a tiny fraction of wheat production globally, since modern varieties have been hybridized to be much more resistant to pests, have higher yields, and lower processing costs. That selective breeding has also nutritionally crippled most wheat on the market, but we’ll talk more about that in a bit.

Khorasan is named for the Khorasan region of Persia, encompassing parts of modern-day Iran, Afghanistan, Turkmenistan, Tajikistan, and Uzbekistan. It’s believed to have originated roughly 4,000 to 6,000 years ago from this Fertile Crescent. Grains resembling Khorasan have been found in Egyptian tombs, sometimes giving rise to the romantic moniker of “King Tut’s Wheat.” It didn’t reach the US until the 1940 following World War II.

So How Is Khorasan Related To Kamut®?

Kamut®, oh Kamut®, as if Americans weren’t already confused about their varieties of wheat. Kamut® is simply the trademarked brand name for Khorasan, as sold by one single company, Kamut® International. It’s the difference of bandage vs. BandAid® or copy machine vs. Xerox®, which is to say, mostly marketing and inflated costs.

What Does Khorasan Taste Like?

Two or three times larger than modern, mass produced wheat, these oblong, tawny brown kernels plump when you cook them, assuming a softer, rounder shape, almost like jumbo brown rice. Comparable to the subtle earthiness of spelt or farro, but with an added layer of buttery sweetness, Khorasan carries a natural nutty, toasted warmth and complexity. When cooked, especially as a whole grain, it reveals delicate caramel or honey-like undertones.

Cooked as a whole grain, it has a pleasantly chewy, plump bite, similar to barley but smoother and less gummy. Each kernel holds its shape well after cooking, offering a satisfying toothiness that makes it ideal for grain salads, pilafs, and soups. When ground into flour, Khorasan produces a soft, golden meal that yields tender baked goods with a slightly denser crumb than all-purpose flour. The gluten in Khorasan is less elastic than in modern wheat, which means bread made solely from Khorasan flour tends to be denser, but with a wonderful moistness and rich flavor.

How is Khorasan Used?

Besides eating the whole grain much like you would rice for pilafs, salads, risotto, and more, Khorasan is an incredibly versatile ingredient to use for a wide range of different applications.

• Ground into flour: Milled into a soft, fine flour with a golden hue, Khorasan flour is a baker’s delight. It can be stone-ground or roller-milled, depending on the desired texture and application. The most popular uses are breads (particularly sourdough), pastas, crackers, cookies, and cakes.
• Puffed: Using a high-heat, high-pressure machine (similar to the process used for puffed rice or puffed millet) causes the moisture in the grain to rapidly expand, “popping” the kernel into a fluffy yet crisp cereal.
• Rolled or flaked: Steamed and flattened like rolled oats, rolled Khorasan wheat cooks more quickly and is easier to digest than whole berries. It’s ideal for making hot cereal, granola, and baking, anywhere you’d otherwise use oatmeal.
• Sprouted: Soaked and allowed to germinate, the whole grain can be sprouted like seeds and legumes. They can be eaten fresh in salads and stir fries or dried and milled for inclusion in breads.

Khorasan, The Nutritional Breadwinner

Nutritionally dense, Khorasan is unique from other strains of wheat due to its impressive protein content, which is typically 14 – 17% (20 – 40% more than modern wheat). It also contains a small but meaningful amount of healthy fats, including essential fatty acids, and a moderate dose of dietary fiber to support digestion. On the micronutrient front, it lays claim to healthy amounts of magnesium, zinc, and selenium. Iron is also present in higher levels than in modern wheat, along with B vitamins like niacin (B3) and thiamin (B1).

Khorasan is not gluten-free, as it’s still a strain of wheat, though there’s anecdotal evidence that it may be easier for some with wheat sensitivities to digest. People with celiac disease should still sit this one out, sadly.

Cooking with Khorasan

If you find yourself with a generous bag of whole Khorasan berries from Grand Teton Ancient Grains, you don’t need a grain mill to get cooking. These whole grains have become a fast favorite for me because they’re almost impossible to overcook.

• Soak Khorasan for 6 to 12 hours, and ideally overnight, to not only reduce the cooking time but also improve their digestibility. Simply cover the grains with a few inches of cool water in a bowl and let them sit at room temperature. Once soaked, drain and rinse the grains before cooking. If you choose not to soak, just be prepared to cook the grain longer to achieve the same tender texture.

• For stove top cooking, combine 1 cup of dried Khorasan wheat with about 3 cups of water in a medium saucepan. Bring the liquid to a boil, reduce the heat to a gentle simmer, cover loosely, and let it cook. If the grains were soaked, they’ll typically be done in 30 to 40 minutes; unsoaked grains usually take 50 to 60 minutes. When done, they should be plump, tender, and pleasantly chewy, with no chalky center. Drain any excess liquid.
• If you prefer a quicker method, Khorasan can be cooked in a pressure cooker. Use about 2 1/2 cups of water per 1 cup of grains. For unsoaked Khorasan, cook on high pressure for 30 to 35 minutes; soaked grains need only 20 to 25 minutes. Allow the pressure to release naturally and drain if needed.

Converting Classic Grain Dishes

The beauty of Khorasan is how effortlessly it can replace boring, bland, mushy long grain white rice. Don’t get me wrong, the latter still has its place in my pantry, but it’s all too often used in places where it just doesn’t belong. The beloved Broccoli Cheese Casserole is an obvious example. As a southern staple, it’s the easiest way to get a green vegetable into picky kids, since it’s mostly made of cheese and starch.

I love the idea, but the execution leaves a lot to be desired. Cooked into oblivion, you don’t need to chew the end results. Khorasan is the solution to making a far more satisfying meal, with a real toothsome bite, along with more fiber to make it satiating beyond its soul-soothing, comforting taste.

My version naturally eschews the unctuous dairy foundation for a simple cheesy cashew sauce. Fresh broccoli, tossed right into the pan without any fussy blanching, stays tender-crisp instead of being cooked to death. This is the kind of dish you can bring to a potluck and watch disappear, before you can even utter the words “healthy” or “vegan.” Really, who needs the disclaimer in the first place? It’s simply delicious, feeding the heart, body, and planet all in one fell swoop.

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Yield: Makes 6 - 8 Servings

Khorasan Broccoli-Cheese Casserole

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A fresh take on a classic comfort food, this easy hot dish swaps mushy rice and heavy dairy for nutty, toothsome Khorasan wheat berries and a rich, creamy cashew cheese sauce. Packed with fiber, full of flavor, and completely plant-based, it’s a crowd-pleaser you’ll make on repeat, no "healthy" disclaimers needed.

Prep Time 25 minutes

Cook Time 40 minutes

Total Time 1 hour 5 minutes

Ingredients

Cheddary Cheese Sauce:

• 1 Pound Yukon Gold Potatoes
• 2 Medium Carrots
• 1/2 Cup Raw Cashews
• 1 Cup Plain, Unsweetened Non-Dairy Milk
• 1/3 Cup Nutritional Yeast
• 2 Tablespoons Apple Cider Vinegar
• 2 Tablespoons White Miso Paste
• 1 Teaspoon Dijon Mustard
• 1 Teaspoon Onion Powder
• 1/2 Teaspoon Garlic Powder
• 1/2 Teaspoon Salt
• 1/4 Teaspoon Ground Turmeric

Casserole:

• 1/4 Cup Vegan Butter
• 1 Small Yellow Onion, Diced
• 1 1/2 Pounds Fresh Broccoli Florets
• 4 Cups Cooked Khorasan
• 1/2 - 1 Cup Crushed Crackers (Ritz, Saltines, etc.)

Instructions

1. Preheat your oven to 350 degrees and lightly grease a 9 x 13-inch casserole dish. Set aside.
   
2. To make the cheddary cheese sauce, peel and chop the potatoes and carrots into rough chunks. Place them into a medium saucepan, cover with water, and bring to a boil. Cook until fork-tender; about 10 – 15 minutes.
   
3. Drain the cooked veggies and toss them into your blender along with all of the remaining ingredients. Thoroughly puree on high speed until silky smooth, like velvety queso without the spice.
   
4. Meanwhile, in a medium skillet over medium heat, melt the vegan butter. Add the onion and sauté until translucent and soft; 6 – 8 minutes..
   
5. Place the raw broccoli florets and cooked Khorasan in a large bowl. Pour in the cheese sauce, followed by the sautéed onions. Fold everything together until coated and evenly distributed throughout the mixture. Transfer to your prepared casserole dish, smoothing it into an even layer.
   
6. Sprinkle crushed crackers over the top to cover the surface. Bake for 35 - 40 minutes, until bubbling around the edges and golden brown on top. Serve hot!
   

Notes

Leftovers will keep in the fridge, tightly covered with plastic wrap, for 5 - 7 days.

Recommended Products

Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase after clicking through the link. I have experience with all of these companies and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something through my links.

• 
  KAL, Nutritional, Yeast Flakes, Unsweetened, 12 oz (340 g)
• 
  Now Foods, Real Food Organic, Whole, Raw Cashews, Unsalted, 10 oz (284 g)
• 
  Khorasan Berries (Organic) in Paper Bags - Non-GMO

Nutrition Information:

Yield:

8

Serving Size:

1
Amount Per Serving: Calories: 247Total Fat: 12gSaturated Fat: 2gTrans Fat: 1gUnsaturated Fat: 9gCholesterol: 3mgSodium: 399mgCarbohydrates: 29gFiber: 7gSugar: 5gProtein: 10g

All nutritional information presented within this site are intended for informational purposes only. I am not a certified nutritionist and any nutritional information on BitterSweetBlog.com should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimations.