Different Ways to Cook Whole Grains
With the Crockpot: Put grains and liquid in the Crock-pot and cook for 6-8 hours.
In the Microwave: A Plastic Rice Steamer designed for microwave use can be used to prepare whole grains, but you will need to follow the steamer’s instructions carefully. You will need to change the power setting and stir the grains in the middle of the cooking process.
On top of the Stove: If you’re cooking your grains this way, use a medium-size pot with a tight-fitting lid. Bring six cups of bouillon or Soup Base (& water), or a Broth of some kind to a roiling boil in the pot, stir in 2 1/2 cups of grain (approximately 1 pound) and return to boiling. Reduce the heat to low, cover the pot and simmer until the grains are tender and most of the water is absorbed, about 45-60 minutes. Keep in mind that cooking times will vary for different sizes & types of grains.
In an Electric Steamer: This inexpensive counter-top unit is the easiest, most convenient way to cook all types of whole grains. Your steamer will come with a detailed instruction booklet and will include many recipes for preparing vegetables and seafood as well. Simply follow the instructions for the different types of grains, using the measurements and cooking times shown in the chart.
In a Pressure Cooker: Pressure Cookers also work well for whole grains. Adjust the cooking times as you would for any other food—whole grains typically take about half the regular time.
In a Rice Cooker: A Rice Cooker may be used to cook many whole grains—not just white rice. These cookers use a sensor to determine when the liquid has been absorbed by the grains and then shut off automatically. You will need to test and make sure that your grains are done when it shuts off. If not, add more liquid and restart. As I said before, it will shut off automatically when all of the liquid has been absorbed by the grain. You will need to experiment a few times before you find the ideal amount of liquid to use to cook grains other than white rice.
| How to Cook Whole Grains | |||
| To 1 cup of this grain… | Add this much water or broth: | Bring to a boil, then simmer for: | Amount after cooking |
| Barley, hulled | 3 cups | 45-60 minutes | 3 to 4 cups |
| Barley, hulless | 3 cups | Soak overnight, then cook 35-50 minutes | 3 to 4 cups |
| Barley, rolled or flaked | 3 cups | Soak overnight, then cook 5-10 minutes | 3 to 4 cups |
| Sorghum | 4 cups | 25-40 minutes | 3 cups |
| Wheat berries, whole | 4 cups | Soak overnight, then cook 35-50 minutes | 3 cups |
| Wheat berries, cracked | 4 cups | 20-30 minutes | 3 cups |
| Millet, hulled | 2 1/2 cups | 25-35 minutes | 4 cups |
| Cornmeal (polenta) | 4 cups | 25-30 minutes | 4 cups |
| Oats, steel cut | 4 cups | 20 minutes | 4 cups |
| Oats, whole | 4 cups | Soak overnight, then cook 35-50 minutes | 4 cups |
| Oats, rolled | 4 cups | Soak overnight, then cook 5-10 minutes | 4 cups |
| Rye berries | 4 cups | Soak overnight, then cook 35-50 minutes | 3 cups |
| Spelt berries | 4 cups | Soak overnight, then cook 35-50 minutes | 3 cups |
| Rice, brown | 2 1/2 cups | 25-45 minutes (varies by variety) | 3 to 4 cups |
| Wild rice | 3 cups | 45-55 minutes | 3 to 4 cups |
| Quinoa | 2 cups | 12-15 minutes | 3 to 4 cups |
| Kamut grain | 4 cups | Soak overnight, then cook 35-50 minutes | 3 cups |
| Buckwheat | 2 cups | 20 minutes | |
| Amaranth | 2 cups | 20-25 minutes | 3 1/2 cups |
| Bulgur | 2 cups | 10-12 minutes | 3 cups |
| Couscous, whole wheat | 2 cups | 10 minutes (heat off) | 3 cups |
| Pasta, whole wheat | 6 cups | 8-12 minutes (varies by size) | Varies |
Cooking Tips
- Try lightly roasting grains in a dry skillet before cooking. This gives them a lighter texture and a nuttier taste.
- Most grains become sticky if stirred, so leave them alone while they cook. The result will be fluffier and tastier.
- Some grain dishes, such as Bulgar and Couscous, are actually fluffier if you do not cook them. Just pour boiling water over the grains, let them stand for 15 to 20 minutes, then toss them with a fork before adding other ingredients or serving.
DID YOU KNOW…? THE HEALTHY SIDE OF GRAINS
Whole grains contain more antioxidants than fruits and vegetables.
Regularly eating whole grains can slash the risk of heart disease and diabetes by more than 25 percent.
Fiber-rich foods like whole grains help you burn more calories.
Children who eat whole grains are half as likely to develop inflammatory diseases such as asthma.
Add grains to your favorite soups and stews.
Combine cooked grains with some beaten egg and seasonings, then fry into cakes.
Sprinkle cooked grains across the tops of casseroles and broil for a crust.
Swap in barley, wheat berries or oat groats for rice when making risotto.
Please don’t overspend! Whole grains tend to be pricier than their more processed, less nutritious counterparts. Look for them at the supermarket in bulk bins, where they’re cheaper.
Store them in the freezer! Whole grains retain some of their natural oils—giving them a shelf life of about six months— so freeze them to prevent them from turning rancid.
Rinse them well, before cooking!
Wheat berries and barley only need a quick rinse, but the others need a thorough washing to prevent a bitter aftertaste. don’t stir them while cooking! Give the grains a couple of stirs only when adding them to the pot; too much stirring will make them bland and starchy.
What ever you do, Don’t overcook! Al Dente, not mushy. Try them a few minutes before the end of their cooking time—there should be slight bite in the center of the grain.
Fluffy cooked grains! Once they’re done cooking, let them sit for 5 minutes before fluffing with a fork to separate.
Make ahead & Freeze! Double up on batches of cooked barley, whole wheat and sorghum—they freeze well and defrost easily in the microwave.
