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 |
Thanks for reading!
If you really like a post please share, like on FB, Stumble and give it a THUMBS UP or Pin It on Pinterest!
Comments are welcome but please keep it positive and helpful. No hyperlinks, no spam, no ads, no keywords and no personal attacks.
Watch movie online A Cure for Wellness (2017)
