How to Cook Whole Grains

 

Barley (Pearl): Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, 35-50 minutes. Makes 3-3 1/2 cups. Per 1/2-cup serving: 97 calories; 22 g carbohydrate; 3 g fiber.

Bulgur: Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce heat to low; simmer, covered, until tender and most of the liquid has been absorbed, 10-15 minutes. Makes 2 1/2-3 cups. Per 1/2-cup serving: 76 calories; 17 g carbohydrate; 4 g fiber.

Couscous (Whole-wheat): Bring 1 3/4 cups water or broth to a boil; stir in 1 cup couscous. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Makes 3-3 1/2 cups. Per 1/2-cup serving: 70 calories; 15 g carbohydrate; 2 g fiber.

Farro: Bring 3 cups water or broth and1 cup farro to a boil. Stir, reduce heat to a simmer and cook, uncovered, until the farro is tender, 15 to 25 minutes. Drain. Makes 3cups. Per ½ cup serving: 111 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 4 g protein; 3 g fiber; 0 mg sodium; 139 mg potassium.

Millet: Millet is hulled (the outer husk has been removed and the grain is left intact), leaving tiny yellow balls. Toasting millet in a large dry skillet over medium heat for 4 minutes before cooking helps it retain its shape. It does not contain gluten, so may be tolerated by some people with celiac disease.
 Bring 2 1/2 cups water or broth to a boil; add 1 cup millet. Reduce heat to low and simmer, covered, until tender, 20-25 minutes. Makes 3 cups.

Polenta (Cornmeal): Bring 4 1/3 cups cold water and 1 teaspoon salt to a boil. Slowly whisk in 1 cup cornmeal until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Makes 4-4 1/3 cups. Per 1/2-cup serving: 55 calories; 12 g carbohydrate; 1 g fiber.

Quinoa: Rinse 1 cup quinoa in several changes of cold water. Bring quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 111 calories; 20 g carbohydrate; 3 g fiber.

 

 

 

Rice, Brown: Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand for 5 minutes, then fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 109 calories; 23 g carbohydrate; 2 g fiber.

Rice, Wild: Cook 1 cup rice in a large saucepan of at least 4 cups lightly salted boiling water until tender, 45-55 minutes. Drain. Makes 2-2 1/2 cups. Per 1/2-cup serving: 83 calories; 18 g carbohydrate; 1 g fiber.

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