Grains are some of the healthiest foods you can eat, but many people don’t know how to prepare them. Here’s everything you need to know about Cooking Healthy Grains.
We all know that we need to eat more grains because they are packed with fiber, complex carbohydrates, and can help control our weight. But many people feel they don’t know how to cook healthy whole grains and are intimidated by the process.
Examples of whole grains include:
- brown rice
- bulgur (which is cracked wheat)
- whole-wheat bread and pasta
Whole grains definition
A grain is considered to be a whole grain as long as all three original parts — the bran, germ, and endosperm — are still present in the same proportions as when the grain was growing in the ﬁelds.
The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and ﬁber.
The germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats.
The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.—WholeGrainCouncil.org
Cooking grains is easy, and they are good for us
The truth is that there are some easy ways to add grains to your diet, and most whole grains are very simple to cook, just like rice. You can even prepare them in a slow cooker if you like.
But, don’t carbs make us fat?
For those concerned that complex carbs like those found in grains will cause weight gain, you will be happy to learn that the opposite is actually true. The thinnest people on the planet get about 80% of their calories from complex carbohydrates.
Asian countries with their rice and rural African populations with sweet potatoes and other starchy vegetables and grains are just a couple of examples.
Carbohydrates are what fuel our bodies and keep us running smoothly, like gas in an automobile. Complex carbs even help protect against heart disease.
Grains also help control our weight by keeping us full for longer.
Grain cooking chart for barley, bulgur, buckwheat, farro, and more
The following chart of cooking techniques is from Whole Grains Council. Note: Rinse and drain grains before cooking. The grains will roughly triple in volume once cooked.
For the stovetop, simply put the dry grain in a stockpot or saucepan with water or vegetable broth amounts listed below. Bring it to a boil, then simmer until the liquid is absorbed.
Grain Cooking Chart
Cooking times can vary
Grains can sometimes vary in cooking times. Some of the variables depend on the age of the grain, the variety, and the pan being used for cooking. If the grain is not as tender as you like when the cooking time is up, simply add more water and continue cooking.
On the other hand, if it is tender and everything looks good before the liquid is all absorbed, simply drain the excess and serve.
Slower cooker instructions
Most of these whole grains will cook perfectly in water or vegetable broth added to a slow cooker in about 8 hours. Just add half a cup or more of grain to your favorite slow cooker stew and soup recipes. Hearty Barley Vegetable Soup is one of our favorites!
Another option is to cook just the grain in the slow cooker overnight or throughout the day on a low setting. Add 4 cups of water per cup of whole kernel grains.
Making a batch of grain and then freezing leftovers is a great way to have them on-hand and ready to toss into salads or other dishes.
I like to make a big batch of bulgur and store in the freezer to use in recipes like tacos and spaghetti because bulgur adds a ground beef texture and soaks up flavors of the dish you are preparing.
Shortcut cooking method
Grains can be cooked more quickly by letting them sit in the allotted amount of water or broth for a few hours before cooking. Shortly before dinnertime, add extra water if needed, then cook. You will ﬁnd that cooking time is much shorter with a little pre-soaking.
Whole grains can also be cooked in big batches. They keep 5-7 days in the refrigerator and take only minutes to warm up with a little added water or broth.
The leftovers can be used for cold grain salads like Kale Quinoa Salad, or just toss a few handfuls into some soup.
Whole grains can be used as an alternative to pasta in salads, stuffing, and casseroles. They can be added to soups and stews.
Since grains provide a healthy boost of vitamins, minerals, fiber, antioxidants, and phytonutrients, get creative in adding them to many of your favorite recipes!
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How to Cook Bulgur
- 1 cup dry bulgur
- 2 cups water
- Add 1 cup bulgur to 2 cups water in a saucepan on the stove.
- Bring to a boil, cover, and simmer for 12 – 15 minutes or until tender.
- Rice Cooker Instructions
- Place 1 cup bulgur and 2 cups water in cooker. Press brown rice button setting and allow to cook.
Instant Pot Instructions
- To make bulgur in your Instant Pot, set the temperature to 400°F for 4 minutes.
- Once it finishes, allow a natural release for 10 minutes.
Gluten-free substitute options for bulgur wheat?There are some gluten-free options that can be used for a bulgur substitute for those that are avoiding wheat, depending on the recipe. Some of those bulgur replacements include:
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Other helpful articles about healthy grains
- How to Cook Bulgur & Recipes
- How to Make Oat Flour with 10 Recipes
- Cooking with Tempeh
- What is Seitan & How to Cook With It
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…