Learn the perfect ratios and techniques for preparing common whole grains, including barley, brown rice, buckwheat, millet, quinoa and spelt berries.
BARLEY
Ratio - 3 : 1
Rice Cooker - Yes
Whole barley takes longer to cook than most other grains, but don't let that deter you! Aside from having a wonderful flavour and texture, it is an extremely versatile grain, and can be cooked ahead of time and refrigerated until needed. You want to purchase whole barley, rather than pearled barley, as it still has the outer bran with all its fiber and nutrients intact. Soaking barley in advance is advisable as it will reduce the cooking time and improve texture.
Regular Cooking Instructions:
Soak 1 cup of barley in 2 cups of water either overnight, or for 6-8 hours prior to cooking time. Drain and rinse well before using.
Bring 3 cups of water or vegetable broth to boil in a large pot. Add the barley, reduce the heat to a low setting, cover with a lid and simmer for 40-50 minutes.
Remove from the heat and allow to stand for 5 minutes before serving.
Rice Cooker Instructions:
Soak 1 cup of barley in 2 cups of water either overnight, or for 6-8 hours prior to cooking time. Drain and rinse well before using.
Add barley to rice cooker with 3 cups of water and cook according to manufacturer's instructions.
BROWN RICE
Ratio - 2.5 - 1
Rice Cooker - Yes
This is a regular staple in most plant-based diets, as it is both versatile and affordable. Regular brown rice takes about 40-50 minutes to cook, which is a great reason to have a rice cooker, as you can easily leave your brown rice to cook while you go about preparing the rest of a meal (or doing something else entirely!) Parboiled or quick-cooking varieties are also available in many supermarkets, and these take about 10 minutes to prepare. This is a great option when you are short on time, as the nutritional value is not affected by the parboiling. (Make sure you follow the packet directions if preparing this type of brown rice.)
Regular Cooking Instructions:
Rinse 1 cup of brown rice in a fine mesh strainer or sieve, with cold water, for about 2 minutes. Shake of any excess liquid before adding to your cooking pot.
Add 2 and a 1/2 cups of water or vegetable broth and bring to a boil. Reduce the heat to the lowest setting, cover with a lid, and cook for 40-50 minutes. (Check the rice after 30 minutes to make sure it is not sticking to the bottom of the pot.) Do not stir.
Remove from the heat, leave the lid on, and allow to stand for 10 minutes. Fluff gently with a fork before serving.
Rice Cooker Instructions:
Rinse 1 cup of brown rice in a fine mesh strainer or sieve, with cold water, for about 2 minutes. Shake of any excess liquid before adding to your rice cooker.
Add 2 and a 1/2 cups of water or vegetable broth and cook according to manufacturer's instructions.
BUCKWHEAT (OR KASHA)
Ratio - 2 : 1
Rice Cooker - Not Ideal
When purchasing buckwheat, you need to buy whole or "whole-granulation" buckwheat groats, not groats that have been partially ground. Pre-roasted groats are generally a medium-brown colour, while raw groats are light golden-brown with a green tinge. Both can be cooked using the same method, but for the best results you should always dry-roast raw buckwheat groats before cooking.
Cooking Instructions:
(If you have bought buckwheat that is already roasted, skip the first step and go straight to cooking.)
Add 1 cup of buckwheat to a large frying pan and dry-roast over a medium heat for 4-5 minutes. You will need to stir it regularly so that the grains are evenly toasted.
Bring 2 cups of water or vegetable broth to a boil in a pot. Slowly add the roasted buckwheat, reduce heat to the lowest setting, cover with a lid and cook for 15 minutes. Do not stir.
Remove from the heat, leave the lid on, and allow to stand for 5-10 minutes. This will enhance the texture of the buckwheat and result in a far less stodgy consistency.
Stir gently with a fork to break up the grains before serving.
BULGUR WHEAT
Ratio - 2 : 1
Rice Cooker - No
Bulgur wheat is generally available in 3 different varieties- fine, medium and coarse. The preparation time will vary slightly depending on which variety you are using. Fine, or "instant" bulgur is the most commonly sold variety.
Cooking Instructions:
Fine: Place one cup of bulgur in a pot or heat proof bowl. Bring 2 cups of water or vegetable broth to the boil, then add to the bulgur. Stir to combine, then cover and allow to sit for 7-10 minutes. Drain off any excess liquid before using.
Medium: Place one cup of bulgur in a pot or heat proof bowl. Bring 2 cups of water or vegetable broth to the boil, then add to the bulgur. Stir to combine, then cover and allow to sit for 12-15 minutes. Drain off any excess liquid before using.
Coarse: Bring 2 cups of water or vegetable broth to a boil. Add 1 cup of bulgur, reduce heat to low, cover with a lid and simmer for 20 minutes. Drain off any excess liquid before using.
MILLET
Ratio - 2.5 : 1
Rice Cooker - No
Everyone likes to make bird food jokes when we mention millet, but in all seriousness, it is a fantastic grain for humans as well. It can be a little tricky to get the consistency just right- many people complain that it's either too crunchy or too stodgy. Following the technique below should ensure you get it just right.
Regular Cooking Instructions
Add 1 cup of millet to a pot and toast over a medium heat until the grains become fragrant (about 2-3 minutes.) Make sure that they do not start to burn.
Next, add 2 and a 1/4 cups of water or vegetable broth and bring to a boil. Reduce heat to the lowest setting, cover with a lid, and cook for 20 minutes. Do not stir.
Remove from the heat, leave the lid on, and allow to stand for 10 minutes. (This step is important as it will allow you to achieve the right consistency in the grain.)
Fluff gently with a fork before serving.
QUINOA
Ratio - 2 : 1
Rice Cooker - Yes
Quinoa is generally available in 3 varieties: white (the most common), red and black. These can all be cooked using the same method.
Regular Cooking Instructions
Rinse 1 cup of quinoa in a fine mesh strainer or sieve, with cold water, for about 2 minutes. Shake of any excess liquid before adding to your cooking pot.
Add 2 cups of water or vegetable broth and bring to a boil. Reduce heat to the lowest setting, cover with a lid, and cook for 15 minutes. Do not stir.
Remove from the heat, leave the lid on, and allow to stand for 10 minutes. This step is important, as it will give the quinoa the light, fluffy texture you want.
Fluff gently with a fork before serving.
Rice Cooker Instructions
Rinse quinoa in a fine mesh strainer or sieve, with cold water, for about 2 minutes. Shake of any excess liquid before adding to your rice cooker.
Add 2 cups of water or vegetable broth and cook according to manufacturer's instructions.
SPELT BERRIES
Ratio - 2 : 1
Rice Cooker - Yes
Spelt is quite similar to barley, but has a slightly sweeter flavour and tends to hold its shape better after cooking. Whole spelt berries can be purchased from most health food stores.
Soaking spelt in advance is advisable as it will reduce the cooking time and improve the texture. However, if you do not have time to soak them, use a ratio of 3 : 1 (3 cups water, 1 cup spelt) and cook for 60-80 minutes instead.
Regular Cooking Instructions
Soak 1 cup of spelt in 2 cups of water for a minimum of 2 hours (can be soaked overnight.) Drain and rinse well before using.
Bring 2 cups of water or vegetable broth to a boil in a large pot. Add the spelt, reduce the heat to low, cover with a lid and simmer for 40-50 minutes.
Remove from the heat and allow to stand for 5 minutes before serving.
Rice Cooker Instructions
Soak 1 cup of spelt in 2 cups of water for a minimum of 2 hours (can be soaked overnight.) Drain and rinse well before using.
Add spelt to rice cooker with 2 cups of water and cook according to manufacturer's instructions.
Article photo © 2013 by Holly-Granville-Edge for PlantPlate.com
