Whole Grains Guide

By Eva Katz ©

QUICK GUIDE AND MASTER RECIPE FOR COOKING GRAINS 

The recipe below yields 3-4 cups of cooked grains. We recommend a portion size of the ¼-½ cup for each bowl. The remaining grains can be portioned out and frozen for later use. If you prefer to make a smaller batch, reduce the water, salt and grains by half. Cooking times will remain the same. To reheat grains, microwave in a covered bowl until hot throughout, fluffing with a fork halfway through. Season grains with salt and pepper.  

Bring 4 quarts of water to a boil. Add 1½ cups grain, 1 teaspoon water, and cook for the following times. Drain and spread on a baking sheet to cool. 

Buckwheat - 10-12 min.  Yields 4 cups 

Bulgur (medium and coarse-grind grains) - 5 minutes. Yields 4 cups 

Black Rice  -  20-25 minutes. Yields 4 cups

Pearl Barley - 20-40 minutes. Yields 4 cups

Farro - 15-20 minutes. Yields 4 cups 

Freekah - 30-45 minutes. Yields 4 cups 

Brown Rice - 25-30 minutes. Yields 4 cups

Wild Rice  - 35-40 minutes. Yields 4 cups 

Oat Berries -  30-40 minutes. Yields 3 cups 

Wheat Berries -  60-70 minutes. Yields 3 cups

Quinoa: Quinoa is a great base for a hearty bowl. It requires a different approach to create fluffy tender grains. If you are unsure of whether your quinoa has been prewashed, be sure to rinse it before cooking to remove the bitter protective coating (called saponin).  The recipe can be doubled. 

Cook ¾ cup pre washed white quinoa in a medium saucepan over medium-high heat, stirring frequently, until fragrance and makes a popping sound, 5 to 7 minutes. Add 11/4 cup water or broth and ¼ teaspoon salt and bring to a simmer. Reduce heat to low, cover, and simmer until quinoa is tender and whether is absorbed, 18-22 minutes, stirring once halfway through cooking.