Considered man’s first wheat – einkorn is one of the oldest cultivated grains in the world. But what exactly is einkorn flour?
In this article, we’ll explore how einkorn flour is made, its nutritional benefits, how it differs from other popular types of flour, and more. Let’s get started!
What is einkorn flour?
Einkorn flour is a type of ancient grain flour that is high in protein, low in gluten, and has a nutty flavor.
It is made from einkorn wheat, which is one of the earliest forms of cultivated wheat. The word “einkorn” comes from German and means “single grain,” which refers to the fact that each spikelet on the plant contains only a single grain.
Commercially, einkorn flour is made by milling einkorn wheat berries into a fine powder. The wheat berries are cleaned, dried, and then ground into flour using specialized equipment.
What’s the difference between einkorn flour and regular flour?
Ingredients-wise, einkorn flour contains only one type of ancient wheat (einkorn), which hasn’t been bred with other types of wheat. All-purpose flour is typically made from a blend of different types of wheat that have been selectively bred over time for their desirable baking properties.
Einkorn flour has a higher protein content, lower gluten levels, and is richer in minerals compared to regular flour.
If you’re interested, see the full comparison of einkorn and all-purpose flour.
Benefits of einkorn flour
As an ancient grain, einkorn flour is packed with nutrients like protein, fiber, and minerals (iron, magnesium, and zinc) that can help improve overall health.
Einkorn flour has a weak gluten structure and is low in gluten, making it easier to digest than modern wheat, so it’s potentially better for those with gluten sensitivities, but it isn’t gluten-free.
Einkorn flour is one of the lowest-calorie flours, with only 100 calories per ¼ cup. It also has a lower glycemic index than all-purpose flour, so it won’t spike your blood sugar as much.
It’s healthy, but also delicious – einkorn flour has a nutty flavor that adds depth and complexity to baked goods.
Einkorn flour nutrition facts
| Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
| Einkorn flour | 100 | 20 g | 2 g | 0 g | 0.5 g | 4 g | 40-45 |
| All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with einkorn flour
Einkorn flour is easy to use for both baking and cooking! It can be substituted 1:1 for all-purpose flour in most recipes, but you need at least 20% less liquid since it absorbs less liquid than all-purpose flour. Shaping dough made with einkorn flour can be tricky since it tends to be stickier than dough made with regular flour – add a little extra flour to your hands/work area to help with this.
Because of its lower gluten content, einkorn flour may not rise as well as regular flour in bread recipes. It may require extra leavening agents, yeast, or a bread machine to help it rise and expand.
Einkorn flour can also be used in combination with other flours, such as all-purpose flour or spelt flour to create a lighter texture in baked goods.
Aside from bread, einkorn flour can be used for making pasta, pancakes, and waffles, as a thickener for soups and stews, and as a breading for meat or vegetables.
Popular einkorn flour baked goods and dishes
Einkorn flour is a versatile ingredient that can be used for a wide variety of recipes, including:
- Bread (yeast and sourdough)
- Pizza crust
- Pasta
- Crackers
- Cookies
- Muffins
- Pancakes
- Waffles
How to make einkorn flour at home
Making einkorn flour at home is a fairly simple process, and requires only a few tools and ingredients.
Here’s a simple step-by-step guide to making einkorn flour at home:
- Purchase einkorn berries: You can find them online or at health food stores.
- Clean the berries: Rinse the berries in a strainer and remove any debris or stones.
- Dry the berries: Spread the berries out on a baking sheet and allow them to air dry for several hours or overnight.
- Grind the berries: Use a grain mill to grind the berries into flour. You can also use a high-powered blender or food processor, but a grain mill will give you the best results.
- Sift the flour: Sift the freshly ground einkorn flour through a fine mesh sieve to remove any larger particles or hulls.
How to store einkorn flour
If you’ve purchased einkorn flour from the store, keep it in its original packaging or transfer it to an airtight container. Store it in a cool, dry place, such as a pantry or cupboard for up to 6 months.
If you’ve made einkorn flour at home, store it in an airtight container in a cool, dry place. In my experience, glass jars or plastic containers with tight-fitting lids work best for homemade flour. Homemade einkorn flour may not last as long as store-bought flour, so it’s best to use it within a few weeks of milling.
What are the best substitutes for einkorn flour?
Spelt flour is the best substitute for einkorn flour because it has a similar flavor and gluten structure. Both spelt and einkorn are ancient grains that have not undergone significant hybridization or genetic modification, so they tend to be more easily digestible for some people.
However, spelt flour can be harder to find and more expensive than other wheat flours, so it may not be the most practical option for everyone. Whole wheat flour is another popular option for baking that’s still a healthier alternative to all-purpose flour.
FAQs
Einkorn flour is a nutritious option as it contains more fiber and minerals than modern wheat. However, it is not necessarily the “healthiest” flour as this can depend on individual dietary needs and preferences.
Yes, einkorn flour can be substituted for regular flour in many recipes, although some adjustments to the recipe may be necessary due to its different texture and gluten content.
Einkorn flour has a deeper, nuttier flavor compared to regular wheat flour, with a light texture and golden color.
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