Mixed wholegrains

Plump, chewy, filling mixed wholegrains make a fab accompaniment for lots of meals when plain rice or noodles seems too boring. They also make a base for savoury rice dishes like paellas and pilaffs.

You can cook them from scratch whenever you like, but as they take a while I find it works really well to cook a big batch, mix em up and freeze. That way you just need to remember to pull out a bag to thaw in the morning, or throw it in the microwave if you’re really last minute.

I like the wheat/barley/spelt/brown rice combo, so that’s what I’m describing here:

For 4 servings (weights are UNCOOKED grains); weight watchers propoints: 5

50g barley
50g bulghur wheat
30g brown rice
30g spelt

I multiply this up to batch cook and freeze.

Wholegrainscouncil.org has loads of info on Cooking whole grains  and this is their table converted into European measures:


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


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