Hulled wheat

71% carbohydrate · 12.2% fibre

Per 100 g

339 kcal Energy

13.7 g Protein

71.2 g Carbs

2.5 g Fat

12.2 g Fibre

Contains gluten GLUTEN Year round

Let’s cook with it → Invent something with it

What it is for

They build structure. Starch granules swell in hot water, burst, and weave a net that traps the liquid — most of what you call body comes from here. Wheat does one extra job on top: gluten.

Where it catches you out

Starch does nothing before 62 °C, and acid cuts the chains during a long boil. Think about your thickener after the heat and before the acid.

The knack

Soaked overnight, then boiled 45–60 minutes in its own water. This is the body of ayran aşı, toyga and lebeniye. Do not confuse it with bulgur: bulgur has already been boiled and dried, hulled wheat is raw.

Storage and health

How to keep it, and who it suits.

Keeping it

In an airtight container somewhere cool and dry for a year; once cracked the germ oil can go rancid.

Contains gluten

Hulled wheat is the whole wheat grain with its hull removed. The gluten proteins sit inside the grain and dehulling does not take them out.

Allergen: GLUTEN

Glycaemic index

This ingredient carries no meaningful carbohydrate, so it has no glycaemic index. On its own it will not move blood sugar; what you eat alongside it decides that.