Grain Cooking Chart

I am always having to look up cooking times for grains I buy in bulk.  I figured I would just post it here as an easy reference (and maybe print one out, too!)  The measurements are for liquids.  So for every ONE cup of each grain you add the corresponding amount of liquid.  Example:  1 cup of amaranth added to 2 1/2 cups water or 1 cup steel cut oats added to 3 cups water.

Grain Cooking Chart

Grain                               Liquid/Cup of Grain         Cooking Time


Amaranth                                    2 1/2                            25
Barley, pearled                              3                                45
Buckwheat                                    2                                15
Couscous                                    1 1/2                            15
Millet                                          2 1/2                             20
Oats, Steel cut                               3                             30-40
Polenta                                          3                                10
Quinoa                                          2                                20
Rice, Brown Basmati                     2                             35-40
Rice, White Basmati                    1 1/2                            20
Rice, Brown long-grain                  2                                45
Rice, Brown short-grain                 2                                45
Rice, Wild                                     3                                60
Spelt Berries                               3 1/2                            90
Wheat, Bulgur                               2                                15
Wheat, Cracked                           2                                 25

________________________________________________
I'll give a brief detail of some of these grains in case there are any of you who aren't quite familiar with what each grain can be used for.

Amaranth:  I always keep this in my pantry.  It cooks quickly and can be used as a base wherever you might use rice or quinoa.  It does have a very sticky consistency...reminds me of thick cream of wheat...so be aware of that.  It is higher in protein and nutrients than most grains.  Gluten-free!

Barley:  Great in soups and stews.  I also like to grind it in my wheat grinder to make flour.  Great to add in pancakes, etc.

Buckwheat:  Very hearty with a nutty flavor.  Can be used as a breakfast cereal.  You can buy it in several grinds, from fine to coarse.

Couscous:  Made from ground semolina.  Great under veggie dishes such as ratatouille or any place that you would use rice.

Millet:  Very nutritious, gluten-free.  Used in casseroles, stews, and cereals, or on its own as a side dish.  Can be added to any "bean" meal to help cut down on "gas" if you have a problem with that.

Steel Cut Oats:  Oat groats that have been cut into smaller pieces.  Makes the most delicious cereal if you have the patience!  Can be soaked overnight to reduce the cooking time in the morning if you can plan ahead.

Polenta:  A type of cornmeal often used in Italian cooking.  Can also cook it as a hot cereal and eat with brown sugar, etc. like you would eat cream-of-wheat.  (We grew up on cornmeal mush rotated into our breakfasts every single week.)  Just use regular cornmeal or grind your own cornmeal in your wheat grinder using regular popcorn kernels!

Quinoa:  One of my favorites that I always have on hand.  I use this in place of rice, added to soups, or as a filler in anything from pot pies to enchiladas!  High in protein and many nutrients; has a nutty flavor.  Always make sure you rinse before cooking.  It has a bitter coating on the outside.

Rice:  We all know what rice is and what we use it for.  One major difference in the brown rice varieties, however, is that the brown long-grain stays fluffy and separated after cooking.  Good for pilafs and stir-fries.  The brown, short-grain rice stays soft and the grains stick together after cooking.  Good for side dishes.

Spelt Berries:  An ancient form of wheat.  The boiled berries are great for use in salads.

Bulgur Wheat:  Wheat that has been steamed and then toasted and then cracked into smaller pieces.  Good in pilafs, soups, and Middle Eastern dishes.

Cracked Wheat:  Wheat that is cracked into smaller pieces but not steamed and toasted like Bulgur.  Often used as a cereal but can also be used as a side dish or in pilafs.

Quinoa Salad

This is a fresh, flavorful, and very colorful salad. This is my "base" recipe. I like to change it up a bit by using different vegetables like cooked corn, scallions, fresh chopped zucchini, or avocado. Fresh parsley and/or mint is also delicious. To make it more of a meal you could add black beans or chick peas. Sometimes I also like to add a sprinkle of chopped walnuts for some extra crunch. Like I said, I change it up quite a bit depending on what I have on hand and what I'm feeling like. By adding different vegetables and seasonings you can change it to "Mexican Quinoa Salad" with a little chili seasoning, corn, and beans or "Italian Quinoa Salad" with Italian seasoning, olives, and basil or even "Oriental Quinoa Salad" with soy sauce or peanut sauce instead of the lemon and olive oil, slivered carrots and snow peas. The possibilities are endless! Don't be afraid to experiment. Just think of the flavors you love!

Quinoa Salad
1 1/2 cups uncooked quinoa, rinse well
3 cups water
1 cucumber, peeled and diced
1 red or yellow bell pepper, diced
1/2 cup lightly steamed broccoli florets, chopped into smaller pieces if needed
1 cup cherry or grape tomatoes, halved or quartered (depending on size)
3 Tbsp. olive oil (or use vegetable broth for a lower fat dressing)
1/4 cup lemon juice (sometimes I use lime juice)
1-2 cloves garlic, minced
salt and pepper to taste

Bring water and rinsed quinoa to a boil. Reduce heat to simmer, cover with lid, and cook for 15-20 min.

While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper.

When quinoa is finished cooking, allow to cool slightly. Toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste. Chill before serving.

Quinoa

Quinoa is a staple at our house. I substitute quinoa wherever I would use brown rice. It cooks in half the time! It is such a healthy grain with so many benefits. In a one cup serving it has about 11 grams of protein! It is one of the grains that is gluten free, contains a balanced set of amino acids making it a complete protein, and it is very versatile. Quinoa can be substituted for almost any grain in almost any recipe. It looks and tastes great on its own, or in any dish from soup to salad. It is easy to find at any health store and I've also seen it at "regular" grocery stores in their health food section. When cooked, the germ emerges as a tiny, curly tail. My kids like to call it "curly rice". I normally buy the white variety but you can also find it in red or black. The red has a nutty flavor which is great for salads. The black seems to be a little stronger flavored.

To Cook:

Always, always, always rinse your quinoa before cooking. It has a bitter outer coating that is very strong but a rinse under water takes it away. If you have a fine strainer that would work best. I don't have one so I usually swish mine around in my cooking pot, rubbing it with my hands, and then drain as carefully as I can, and then fill up with the correct amount of cooking water. 1 cup grain to 2 cups water. Simmer 15-20 minutes covered.

To Use:

-As a side: salt, pepper and/or butter or our favorite...plain. So much flavor you don't really need anything else.

-Served under foods such as stir fry (or any other food you would normally serve over rice)

-Breakfast: We like it warm with, cinnamon, brown sugar or honey, and soy or almond milk poured over the top. I try to always make twice as much as I need at dinner time so I'll have some to heat up in the morning. I like to rotate cooked quinoa, cooked brown rice, and oatmeal in our breakfast lineup. My kids like all three and I serve them all the same with some sort of milk, berries/raisins/apples, nuts, cinnamon, coconut, etc. What a great breakfast!

-Makes a great first food after baby is 6 months old. I usually mix with some pureed food to help it go down better.

-Mixed into soups or salads. I also throw some in my chicken pot pie, enchiladas, or anything else that needs to be stretched further.

-Substitute in recipes calling for couscous. Great with ratatouille!



As you can see, quinoa is very versatile. I have a few actual recipes that I make but mostly I throw it in, mix it with, or add it to pretty much any recipe. In fact, you could easily add cooked quinoa to the zucchini boats I just posted if you needed the filling to stretch a little further. I will post some of my favorite quinoa recipes. I don't have pictures of them right now but I can add them later. If you have any favorite quinoa recipes...please share! As you can see, I LOVE quinoa!!



Here is a great website if you want to learn more about quinoa. Every pantry should include quinoa!