How To: Cook Grains

Grains: an excellent protein source and staple in plant based cooking. Here you’ll find a wide variety of various grains and the best way to cook them. And, you’ll also enjoy some delicious and healthy vegan recipes utilizing whole grains. 🌱

Whole Grains vs. Refined Grains

Eating whole grains (such as whole grain pasta) is always a healthier and more nutritious option than eating refined grains (such as white pasta).

Refined grains, such as white rice, white bread, and white pasta, are highly processed. As a result, many of the healthy nutrients are stripped away.

Refined grains are milled: a process that strips away the bran and the germ, giving them a finer texture and longer shelf life. This process also removes most of the nutrients, including the fiber. Many cereals, crackers, desserts, and pastries are made with refined grains (including white flour). Because these processed grains are devoid of most nutrients, you will become hungry sooner. Additionally, refined grains do not keep the blood sugar steady and should be avoided in people with diabetes.

Enriched grains have some of the nutrients lost during processing added back in later. Because they are not naturally occurring nutrients, your body breaks them down faster. As a result, blood sugar raises quicker. 

Whole grains are unrefined and in their most natural state. The bran and germ are intact, therefore all nutrients remain intact. Whole grains are better sources of fiber and other important nutrients. Choose whole grains whenever possible.

Types of common Whole Grains

• Amaranth
• Barley
• Brown Rice
• Buckwheat
• Bulgur
• Farro (choose whole grain farro; pearled or semi-pearled have been refined)
• Millet
• Oats
• Popcorn
• Quinoa
• Rye
• Sorghum 
• Spelt
• Teff
• Whole Wheat bread, pasta, tortillas, crackers, etc.
• Wild Rice

Eat More Whole Grains

Incorporate a wide variety of whole grains into your diet as much as possible. Since going vegan, I eat more foods than ever before, including whole grains. And, our taste buds can actually learn to like new foods.

• Skip the pastry and eat a whole bran muffin instead
• Substitute plain bread and bagels with whole grain options
• Eat whole grain cereals and oatmeal
• Replace white rice with brown rice, wild rice, or bulgur
• Substitute white pasta with whole wheat pasta
• Add wild rice or bulgur to soups and stews
• Top salads with whole grains

Cooking with Grains

Cook times on grains vary, depending on the grain itself, the age of the grain, and the pans you use to cook. If all of the liquid absorbs and the grain is still crunchy, simply add more liquid and cook for longer. However, if the grains have finished cooking and liquid remains, drain the excess liquid using a fine mesh strainer.

Whole grains can be rinsed before cooking to remove excess starches and dirt. Additionally, some people describe quinoa as having a soapy or bitter taste (due to the saponins). Rinsing quinoa before cooking eliminates the saponins. (I personally do not notice this in quinoa, so I rarely rinse.)

Regardless, I always recommend purchasing organic grains when available.

For a faster cook time, soak grains in water for several hours ahead of time. Cook time is much shorter when grains are pre-soaked. 

Most grains can also be lightly toasted before cooking, which enhances the flavor. Toss grains in a pan over medium heat, stirring frequently. Toast until lightly golden brown, then cook as instructed. (You can add a small amount of oil or vegan butter, but I typically don’t.)

I like to prepare large batches of whole grains and dried beans at the beginning of the week. Then, I can easily add grains and beans to any dish for a little extra protein, fiber, and nutrients.

Cook Times on Grains

Below are estimated cook times and approximate cooking instructions for common grains:

1 cup grain	Add liquid	Bring to boil then simmer	Yields
Amaranth	2 cups	15-20 minutes	2 ½ cups
Barley	3 cups	45-60 minutes	3 ½ cups
Brown Rice	2 ½ cups	25-45 minutes	3 cups
Buckwheat	2 cups	20 minutes	4 cups
Bulgur	2 cups	10-12 minutes	3 cups
Cornmeal (Polenta)	4 cups	25-35 minutes	2 ½ cups
Farro	2 ½ cups	25-40 minutes	3 cups
Millet	2 ½ cups	25-35 minutes	4 cups
Oats (rolled)	2 cups	5-10 minutes	2 cups
Oats (steel cut)	4 cups	25-30 minutes	3 cups
Pasta (whole wheat)	6 cups or more	8-12 minutes	varies by shape
Quinoa	2 cups	12-15 minutes	3 cups
Sorghum	4 cups	25-40 minutes	3 cups
Spelt	4 cups	45-60 minutes	3 cups
Teff	3 cups	15-20 minutes	2 ½ cups
Wild Rice	3 cups	45-55 minutes	3 ½ cups

Grains in Plant Based Recipes

Morning Grain Bowls

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Barley and Mushroom Stew

Bulgur, Red Lentil, and Butternut Squash Skillet

Carrot Amaranth Polenta

Farro with Mushrooms and Peas

(Sub for vegan parmesan, such as Follow Your Heart).

Millet Patties

Quinoa Bread

A dense bread, but good flavor and super healthy!

Spelt Flour Vegan Pancakes

Teff Ethiopian-style Stew

Vegan Rice-a-Roni

For more amazing recipes, be sure to check out my grains Pinterest board. What is your favorite grain? Which new whole grain do you want to try? Let me know in the comments below! And be sure to follow my social media this week for lots of whole grain vegan cooking deliciousness! 😋

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