You can add whole grains to your meals without cooking, simply by
choosing breads, breakfast cereals, and other prepared whole grain foods. If
you'd like to enjoy delicious whole grains at home as a side dish, however,
here are some guidelines for cooking them from scratch.
Grains General
Cooking Directions
Whole grains are
simple to prepare on the stove—just cook them the as you would rice or pasta—or
in a countertop steamer, which is even easier. Once they’re cooked, whole
grains will keep well and can be refrigerated or frozen. So cook as much as you
can at one time. When grains are exposed to heat and liquid, the membrane
covering becomes porous, making it possible for water to enter the grains. This
causes the starch granules inside the grains to absorb water and form gels,
which softens the grains and makes them more palatable.
To
cook grains correctly, first rinse them in warm water. The warm water removes residual
starch and stickiness, starts the water absorption process, and speeds cooking.
In general, use twice as much water or
other liquids as the amount of grains.
Bring the ingredients
to a boil; then cover the pan tightly, reduce the heat and simmer until the
grains are tender. Drain if desired; then return the grains back to the heat
and shake the pot or pan for a few seconds over low heat to fluff the grains
and to distribute any excess liquid.
There are also many
quick-cooking grain side-dishes on the market, even including 90-second brown
rice. These grains have been pre-cooked so you only need to cook them briefly
or simply warm them through in the microwave.
Here
are some of the most common ways to prepare whole grains:
On the Stovetop: Any whole grain can be cooked in a
pot just as you would cook rice but this method will take longer and will use
more liquid than some other methods. If you’re cooking your grains this way,
use a medium-size pot with a tight-fitting lid. Bring six cups of bouillon or
broth to a boil in the pot, stir in 2.5 cups of grains (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 types of grains.
In an Electric Steamer: This inexpensive countertop 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 electric steamer cooking 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.
How
to Cook Grains in a Rice Cooker: The
rice cooker intuitively cooks until all the water has been completely absorbed
by your grain, and then it switches itself over to its “warming” setting to
keep your dish warm until you serve. Because of the machine’s tight seal, rice
cookers lose less liquid to evaporation, so using a slightly smaller amount of
water, rather than more, is always a better idea. WGC Culinary Advisor Robin
Asbell suggests using the white rice setting for grains that take 25 minutes or
less, like buckwheat or millet, and the brown rice setting for larger grains
that require longer cooking. Experiment, and you’ll know what works for your
favorites in no time.
How
to Cook Grains in a Crock Pot: Most
of these whole grains will cook in liquids added to a slow cooker if it’s on
for about 8 hours. Just add half a cup or more to your slow-cooker stews and
soups. If you're making a casserole-type dish in the slow cooker, make sure there's
enough liquid for the grain to absorb. You can also cook just the grains
in the slow cooker overnight or throughout the day on the LOW setting, says
Stockton, who suggests using 4 cups water per cup of whole kernel grains.
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.
Grains Cooking Chart
|
GRAIN
(1 cup dry)
|
CUPS
WATER
|
COOK
TIME
|
CUPS
YIELD
|
|
Amaranth
|
2 1/2
|
20 - 25 min.
|
2 1/2
|
|
Barley, pearled
|
3
|
50 - 60 min.
|
3 1/2
|
|
Barley, hulled
|
3
|
1 hr. 15 min.
|
3 1/2
|
|
Barley, flakes
|
2
|
30 - 40 min.
|
2 1/2
|
|
Buckwheat groats
|
2
|
15 min..
|
2 1/2
|
|
Cornmeal (fine
grind)
|
4 - 4 1/2
|
8 - 10 min.
|
2 1/2
|
|
Cornmeal (polenta,
coarse)
|
4 - 4 1/2
|
20 - 25 min.
|
2 1/2
|
|
Millet, hulled
|
3 - 4
|
20 - 25 min.
|
3 1/2
|
|
Oat Groats
|
3
|
30 - 40 min.
|
3 1/2
|
|
Oat, bran
|
2 1/2
|
5 min.
|
2
|
|
Quinoa
|
1 3/4
|
15 - 20 min.
|
2 3/4
|
|
Rice, brown basmati
|
2 1/2
|
35 - 40 min.
|
3
|
|
Rice, brown, long
grain
|
2 1/2
|
45 - 55 min.
|
3
|
|
Rice, brown, short grain
|
2 - 2 1/2
|
45 - 55 min.
|
3
|
|
Rice, brown, quick
|
1 1/4
|
10 min.
|
2
|
|
Rice, wild
|
3
|
50 - 60 min.
|
4
|
|
Rye, berries
|
3 - 4
|
1 hr.
|
3
|
|
Rye, flakes
|
2
|
10 - 15 min.
|
3
|
|
Spelt
|
3 - 4
|
40 - 50 min.
|
2 1/2
|
|
Teff
|
3
|
5 - 20 min.
|
3 1/2
|
|
Triticale
|
3
|
1 hr. 45 min.
|
2 1/2
|
|
Wheat, whole berries
|
3
|
2 hrs.
|
2 1/2
|
|
Wheat, couscous
|
1
|
5 min.
|
2
|
|
Wheat, cracked
|
2
|
20 - 25 min.
|
2 1/4
|
|
Wheat, bulgur
|
2
|
15 min.
|
2 1/2
|
Here are the cooking
tips and tricks for specific type of grains:
How to
Cook Brown Rice
One cup of uncooked
brown rice makes about 3 cups of cooked brown rice. Follow the directions below
if you are using the stovetop, microwave, or rice cooker.
For the stove top: Combine 1 cup dry rice, 2-1/4 cups
liquid, 1/2 teaspoon salt (optional), and 2 teaspoons canola or olive oil
(optional) in 2- to 3-quart saucepan. Bring to boiling, then reduce heat to a
simmer. Cover the saucepan and cook for about 45 minutes (rice should be tender
and water is absorbed).
For the oven: Using boiling liquid, place
ingredients in shallow pan; stir. Cover well and bake at 350ºF for 50-60
minutes.
For the microwave: Combine 1 cup rice, 2 1/4 cups
liquid, 1/2 teaspoon salt (optional), and 2 teaspoons canola or olive oil
(optional) in a 2- to 3-quart microwave-safe dish. Cover dish and cook on HIGH
for 5 minutes or until boiling. Reduce setting to MEDIUM (50% power) and cook
30 minutes more or until rice is tender and water is absorbed.
For the rice cooker: Most rice cooker manufacturers
recommend specific amounts of rice and water. Generally, though, use about 2
cups of water for each cup of dry rice.
How to
Cook Barley
Use about 3 cups broth
or water to 1 cup of dry barley (pearled or hull-less). Cooking times may be a
little longer using the hull-less barley and a little shorter if using barley
grits.
Stove top: Bring
the barley-water mixture a boil. Turn down the heat to a simmer, cover the pot,
and cook until tender (about 60 minutes).
Oven: If
you're baking your barley in a very liquid casserole mixture, it will take
about 75 minutes to cook. (Because barley is best cooked slowly, it doesn't
lend itself to cooking in the microwave.) If barley and brown rice don't appeal
to you, not to worry; there are plenty of whole grains to go around. Not all
are suitable for microwave cooking; sometimes it's not that convenient because
you have to be in the kitchen to change the power setting throughout the
cooking process, and you also need to stir midway.
How to
Cook Wild Rice
Wild rice adds a nutty
flavor and chewy texture to any dish. To make it, use 4 cups of water for every
1 cup of wild rice. Use a saucepan with a tight-fitting cover. Bring to a boil
over high heat, stirring at least once. Cover the saucepan; turn down the heat
to a simmer. Cook about 50 minutes or until the rice kernels puff open.
For the oven: Combine 1 cup of well-rinsed wild
rice with 2 cups water or broth in a covered 2-quart baking dish. Cover and
bake at 350 degrees for one hour. Add more water, if necessary, and fluff with
a fork. Bake 30 minutes more.
For the microwave: Combine 1 cup of well-rinsed wild
rice with 3 cups of water or broth in a covered 2-quart glass casserole. Cover
dish and microwave on HIGH for 5 minutes. Microwave on MEDIUM (50% power) for
30 minutes. Let stand 15 minutes; drain any excess water before using.
How to Cook
Bulgur (from hard red wheat)
Use 2 cups of water or
broth for every 1 cup of dry bulgur. Bring to boil in a medium saucepan, then
lower heat to simmer. Cover saucepan; cook about 15 minutes. Let stand 10
minutes before serving.
For
the microwave:
Combine 1 cup bulgur with 1 3/4 cups hot water in a microwave-safe dish. Stir
and cover; cook on HIGH for 2 minutes, 15 seconds. Stir again, cover the dish
and let stand for 7 minutes.
How to
Cook Buckwheat Groats
Roasted buckwheat
groats (also called kasha) are used to make pilaf and hot cereal. You cook it
by combining 1 cup groats with 2 cups of water in a large saucepan. Cook 10-12
minutes over medium heat, then let stand for 5 minutes. (To help keep the cooked groats from clumping together, you can toast
the dry groats in a nonstick pan for a couple of minutes before cooking.)
For the oven: The cooking directions for brown
rice work with groats as well: Using boiling liquid, place ingredients in
shallow pan or dish; stir. Cover well and bake at 350ºF for 50 to 60 minutes.
How to
Cook Quinoa
It's important to
rinse quinoa well before cooking to remove a bitter-tasting resin on the outer
hull. To cook, combine 1 cup of well-rinsed quinoa with 2 cups water in a
2-quart saucepan and bring to a boil over medium-high heat. Reduce the heat and
simmer about 15 minutes or until the liquid is absorbed.
How to
Cook Amaranth Grain
Combine amaranth grain
and water in a nonstick saucepan with a tight-fitting lid. Bring mixture to a
boil; cover pan and lower heat to a simmer. Cook until grains absorb the water
and bind together (about 25 minutes).
Nuttier,
Fuller Flavor
Whole grains are
generally chewier than refined grains and have a nuttier, fuller flavor. You
and your family may find this unfamiliar at first. But after a month or two,
refined grains may start to taste very plain and uninteresting by contrast. Stick with it until your palate adjusts,
and reap the health benefits.
HOW
TO BAKE WITH GRAINS
Some grains contain
protein in the form of gluten, a natural flour protein. When gluten
mixes with water (as in bread baking), it adheres and forms a network. This
protein network is one of the elements that cause bread to rise. Another factor
is yeast.
Yeast is a
microorganism that ferments sugar and produces carbon dioxide gas bubbles.
These bubbles become trapped in the protein network of bread dough. They cause
gluten to stretch and create structure for the bread dough to rise. The bread
dough may double or triple in size.
If the bread dough is
punched down, the carbon dioxide bubbles dissipate. The bread dough can be
shaped and left to rise again (or can rise during baking). Once the larger gas
bubbles are broken up, the bread should have an even and fine texture.
The trouble with
gluten is that some people are sensitive to these gluten proteins and must
avoid them.
Grains
with Soluble Fibers: Barley, Oats and Rye
The stickiness in
grains, such as barley, oats and rye, is due to soluble fibers. Soluble fibers are thought to help
reduce cholesterol. The soluble fibers in barley, oats and rye may also help
people feel full because they tend to swell in the stomach, much like they do
when these grains are cooked. This feature may have important implications with
weight management.
Some other
characteristics of barley, oats and rye are that barley can absorb twice the
amount of water than wheat; oats swell into a smooth mass, which contributes to
their tenderizing effects in baked goods; and rye does not harden after cooking
and cooling but lends a soft and moist texture and longer shelf life to some
breads.
Rice
and Corn
After wheat, rice is
the mainstay for much of the world’s population. Aromatic rice such as basmati;
brown rice; glutinous or “sticky” rice; short-grain, medium-grain and
long-grain white rice; parboiled or converted rice; pigmented rice; quick
cooking rice; and wild rice are only some of the many rice varieties.
Since most rice is
“milled” to remove the bran (outer coat) and the germ (seed), some consider
rice a processed food. Brown rice is unmilled; it generally takes longer to
cook, and it has a shorter shelf life due to the intact kernels that may become
rancid.
Like rice and wheat,
corn is a widely consumed food crop for humans and animals. It has a
distinctive color, aroma, taste and texture. Corn can be used in a variety of
food ingredients and products and cooking and baking applications.
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