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, but it can seem intimidating to try out a new food if you have no idea how to prepare it!
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.
