Instructions
Amaranth
Amaranth is a gluten-free grain that has a slightly peppery taste, a high level of protein (it’s roughly 13-14% protein), and is popular in cereals, breads, muffins, crackers and pancakes.
To Cook: Add 2 cups water or vegetable broth to 1 cup amaranth, bring to a boil, then simmer for 15-20 minutes; Amount after cooking: 2 1/2 cups.
Barley
Hulled barley and pearled barley are the most common types of barley. Hulled is more nutritious, and chewier. Add to soups or stews, or use as basis for salad or side dish.
To Cook: Add 3 cups water or vegetable broth to 1 cup barley, bring to a boil, then simmer for 45-60 minutes; Amount after cooking: 3 1/2 cups.
Black Rice
Black rice has a similar amount of fiber to brown rice and has a mild, nutty taste. It has a deep black color anthocyanin content and usually turns deep purple when cooked.
To Cook: Add 2 cups water or vegetable broth to 1 cup black rice, bring to a boil, then simmer for 35 minutes; Amount after cooking: 3 cups.
Brown Rice
A nutritious, adaptable staple that freezes well.
To Cook:Add 2 1/2 cups water or vegetable broth to 1 cup brown rice, bring to a boil, then simmer for 25-45 minutes; Amount after cooking: 3 cups.
Buckwheat
Use in place of rice as side dish.
To Cook: Add 2 cups water to 1 cup buckwheat, bring to a boil, then simmer for 20 minutes; Amount after cooking: 4 cups.
Bulgur
Bulgur is a form of wheat that has been boiled and cracked, and it’s ready as quickly as dried pasta. You can use bulgur in dishes like Tabouli and pilafs.
To Cook: Add 2 cups water to 1 cup bulgur, bring to a boil, then simmer for 10-12 minutes; Amount after cooking: 3 cups.
Cornmeal (Polenta)
Polenta is cornmeal boiled into a porridge or mush and can be served “loose” or formed into patties and fried or baked.
To Cook: Add 4 cups water to 1 cup cornmeal, bring to a boil, then simmer for 25-30 minutes; Amount after cooking: 2 1/2 cups.
Couscous
Couscous is a form of wheat pasta. It’s an easy substitute for rice in many dishes, and is great in salads.
To Cook: In a saucepan, bring 1 1/4 cup water (or vegetable broth) to a boil. Immediately turn off heat and add 1 cup couscous. The couscous will soak the liquid up in a 5 minutes or less. Fluff with a fork.
Farro
Farro is an ancient wheat variety. It keeps an al dente texture no matter how much you cook it, making it perfect for baked dishes.
To Cook: Add 2 1/2 cups water to 1 cup farro, bring to a boil, then simmer for 25-40 minutes; Amount after cooking: 3 cups.
Millet
Millet is small and tender and inexpensive. It can be used as a substitute for nearly any grain dish.
To Cook: Add 2 1/2 cups water to 1 cup millet, bring to a boil, then simmer for 25-35 minutes; Amount after cooking: 4 cups.
Oats
Oats are mainly eaten as porridge, as an ingredient in breakfast cereals, and in baked goods. Oat groats, the most intact and whole form of oats, take the longest time to cook.
Instant (quick) oats take the shortest time to cook as they are the most highly processed variety.
To Cook: Add 1 cup water to 1/2 cup oats, bring to a boil, then simmer for 5-15 minutes, depending on the oat variety. Amount after cooking: 1 cup.
Quinoa
Quinoa cooks soft and fluffy with a mild and nutty flavor. It’s a complete protein and cooks quickly.
To Cook: Add 2 cups water to 1 cup quinoa, bring to a boil, then simmer for 12-15 minutes; Amount after cooking: 3 cups.
Wheat Berries
Wheat berries are unprocessed kernels of wheat. These “berries” pop when you eat them, lending hearty, chewy texture. They freeze very well and have a nutty flavor.
To Cook: Soak 1 cup wheat berries in 4 cups water overnight (optional, but it will help them cook faster), then bring to a boil, lower heat to a simmer and cook 45-60 minutes
Wild Rice
Wild rice is technically a semi-aquatic grass. It requires a bit more cook time than white or brown rice, and it bursts open when it’s cooked, so you can tell at a glance when it’s done. Wild rice has an earthy, nutty and toasty flavor with a smell similar to black tea.
To Cook: Add 3 cups water or vegetable broth to 1 cup wild rice, bring to a boil, then simmer for 45-55 minutes; Amount after cooking: 3 1/2 cups.
Some content adapted from https://www.happyherbivore.com/
