Whole Grains
Working in whole grains can be delicious and nutritious! Check out our ideas for working whole grains into every meal.
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Quinoa
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EasyQuinoa Tabbouleh
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MediumQuinoa Porridge
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MediumCurried Quinoa and Lentil Salad
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MediumQuinoa Brownie Ice Cream Sandwiches
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Spelt
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MediumAsian Spelt Salad
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EasySpelt and Baby Kale Salad
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EasySpelt and Roasted Brussels Sprouts Salad
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EasySpelt Vegetable Soup
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Barley
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EasyBarley and Corn Salad
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EasyBarley Vegetable Pilaf
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MediumBarley with Brussels Sprouts Leaves
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EasyBreakfast Barley
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Wheat Berries
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EasyPrairie Wheat Berry Salad
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EasyBasil Wheat Berry Salad
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Bulgur
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EasyMediterranean Bulgur Salad
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EasyBeef and Chickpea Soup with Bulgur
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EasyVegetarian Sloppy Joes
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EasyThree Grain White Bean Salad
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Whole Wheat
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MediumPorridge Bread
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EasyButtermilk Multi Grain Pancakes
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MediumWhole Grain No-Knead Bread
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MediumPineapple Nut Loaf
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How to Cook Whole Grains
All whole grains should be rinsed under cold running water before cooking. Whole grains are usually cooked using one of the following methods:
Method 1: Put grain and water in saucepan; bring to a boil. Reduce heat and simmer, covered, until the grains are cooked.
Method 2: Bring water to a boil; stir in grain. Return to a boil, reduce heat and simmer, covered, until grains are cooked.
Grains may be left chewier by cooking less or cooked to a softer texture by cooking longer with more water. Soaking before cooking may reduce cooking time.
| Grain 1 cup | Water | Cooking Method | Simmer Time | Yield | Special Instructions | How to Use |
|
Amaranth |
3 cups |
1 |
35 minutes |
3 cups |
Let stand 10 minutes, uncovered, after cooking. |
Cook as breakfast cereal. Add raw to breads and baked goods. Gluten-free. |
|
Pot Barley |
3 1/2 cups |
2 |
60 minutes |
3 1/2 - 4 cups |
|
Cook in soups and stews. Add cooked to salads and pilafs or serve as side dish. |
|
Buckwheat |
2 cups |
1 |
15 minutes |
3 cups |
|
Cook as breakfast cereal. Add cooked to salads and pilafs. Gluten-free. |
|
Kasha |
2 cups |
2 |
20 minutes |
3 cups |
Let stand 10 minutes, uncovered, after cooking. |
Cook as breakfast cereal. Use in ethnic dishes. Gluten-free. |
|
Kamut |
4 cups |
1 |
50 - 60 minutes |
3 cups |
|
Cook in soups or as breakfast cereal. Add cooked to salads and pilafs. |
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Millet |
2 cups |
2 |
20 minutes |
4 cups |
|
Cooks in soups or as breakfast cereal. Add raw to cookies and cooked to salads and pilafs. Gluten-free. |
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Quinoa |
2 cups |
2 |
15 - 20 minutes |
3 1/2 - 4 cups |
Must be well rinsed before cooking to remove bitter coating. |
Serve cooked as breakfast cereal or side dish, and as a substitute for rice. Most complete protein of any grain. Gluten-free. |
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Spelt |
4 cups |
1 |
55 minutes |
3 cups |
|
Add cooked to salads, pilafs, soup and stews. |
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Teff |
4 cups |
2 |
35 minutes |
4 cups |
|
Cook as breakfast cereal. Add raw to breads and baked goods. Gluten-free. |
|
Wheat Berries |
3 cups |
1 |
50 - 55 minutes |
2 - 2 1/2 cups |
Drain after cooking. |
Cook as breakfast cereal. Add cooked to salads and pilafs. |