Are you looking for easy ways to incorporate more whole foods into your diet? Many people are at least vaguely aware of the nutritional benefits of whole grains, such as B vitamins, fiber and protein, but it can seem intimidating to try out a new food if you have no idea how to prepare it!
But rather than sticking with the familiar, why not try something a little different? The following are simple preparation instructions, but feel free to add seasonings and embellishments if you prefer. Try adding a splash of tamari, a little curry powder, or a single vegan bouillon cube to the water as it’s boiling. Alternatively, you can always add seasonings once it’s cooked.
Millet
25 minutes cooking time.
1 cup dry grain to 2 cups water. (Some use 3 cups water to 1 cup grain.)
Yields 3 – 3 1/2 cups.
Quinoa
15-20 minutes cooking time.
1 cup dry grain to 2 cups water.
Yields 3 – 3 1/2 cups.
Quinoa is fluffy and light.
Brown Rice (long-grain)
40-45 minutes cooking time.
1 cup dry grain to 2 cups water.
Yields 3 cups.
Cooks up fluffy with grains remaining separated.
Brown Rice (short/medium grain)
45-50 minutes cooking time.
1 cup dry grain to 2 cups water.
Yields 3 cups.
Good for loaves and burgers.
Brown Basmati Rice
30-45 minutes cooking time.
1 cup dry grain to 2 cups water.
Yields 3 1/2 cups.
Cooks up fluffy with grains remaining separated.
Wild Rice
40 minutes cooking time.
1 cup dry grain to 2 1/2 cups water.
Yields 3 cups.
Cous-Cous (whole wheat)
Approx. 15 minutes cooking time.
1 cup dry grain to 1 cup water.
Boil water, add cous-cous, simmer for a few minutes then shut off heat. Let stand for several minutes with the lid on, then fluff with a fork. Cover again for another five minutes.
Kasha (buckwheat groats)
20 minutes cooking time.
1 cup dry grain to 2 cups water.
Yields 2 cups.
Amaranth
20-25 minutes cooking time.
1 cup dry grain to 2 1/2 – 3 cups water.
Yields 3 cups.
Has a slightly nutty flavor and a soft, sticky consistency when cooked.
Pearled Barley
50-60 minutes cooking time.
1 cup dry grain to 2 1/2 cups water.
Yields 3 1/2 cups of cooked grain.
A hearty grain good for soups, stews and cold salads.
Kamut
100+ minutes cooking time.
1 cup dry grain to 3 cups water.
Yields 3 cups.
Bulgur Wheat
Can be reconstituted in boiling water.
1 cup dry grain to 2 cups water.
Yields 2 1/2 – 3 cups.
Cover bowl and let sit for 60 minutes or until water is completely absorbed by grain. Used to make Tabouli.
