How to Cook Whole Grains

Use these basic guidelines for cooking whole grains including amaranth, barley, buckwheat, bulgur, cornmeal, couscous, Kamut®, millet, oats, pasta, quinoa, brown rice, rye berries, sorghum, spelt berries, wheat berries and wild rice

How to Cook Whole Grains


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.


To 1 cup of this grain Add this much water or broth: Bring to a boil then simmer for: Amount after cooking
Amaranth 2 cups 20-25 minutes 3 1/2 cups
Barley, hulled 3 cups 45-60 minutes 3 1/2 cups
Buckwheat 2 cups 20 minutes 4 cups
Bulgar 2 cups 10-12 minutes 3 cups
Cornmeal (polenta) 4 cups 25-30 minutes 2 1/2 cups
Couscous, whole wheat 2 cups 10 minutes 3 cups
Kamut® grain 4 cups Soak overnight, then cook 45-60 minutes 3 cups
Millet, hulled 2 1/2 cups 25-35 minutes 4 cups
Oats, steel cut 4 cups 20 minutes 4 cups
Pasta, whole wheat 6 cups 8-12 minutes (varies by size) Varies
Quinoa 2 cups 12-15 minutes 3+ cups
Brown rice 2 1/2 cups 25-45 minutes (varies by variety) 3-4 cups
Rye berries 4 cups Soak overnight, then cook 45-60 minutes 3 cups
Sorghum 4 cups 25-40 minutes 3 cups
Spelt berries 4 cups Soak overnight, then cook 45-60 minutes 3 cups
Wheat berries 4 cups Soak overnight, then cook 45-60 minutes 3 cups
Wild rice 3 cups 45-55 minutes 3 1/2 cups

Chart provided courtesy of the Whole Grains Council



How Whole Grains are Processed >

A Guide to Whole Grains >

Benefits of Whole Grain Foods >

Whole Grain Recipes >



 
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