They will:

Pick up flavors from whatever they’re cooked in

And they’re inexpensive (for the most part)!

Many, like teff and quinoa, cook in only 15-20 minutes. 

The longer-cooking ones can be cooked in bulk, then refrigerated for up to five days or frozen, then quickly reheated.

Want to shorten the cooking time for the long-cooking ones? Except for brown and wild rice, soak them in the fridge overnight, then drain and cook in fresh water or other liquids, if preferred.

Here’s a look at:

Barley-This whole grain comes in two varieties: Hulled and pearl. Hulled barley (also known as barley groats) has only the outermost hull removed and has a higher fiber content than pearl barley. It takes about an hour to cook (but the time can be shortened by soaking for a few hours before cooking; be sure to drain the soaking water and use fresh to cook). This will be chewy and very starchy.

The pearl version has both its outer layer and the bran removed; it’s also chewy, but not as nutritious as hulled. This version is usually on the grocery shelf, partly because it takes less time to cook (about 35-45 minutes). If a recipe mentions barley, but doesn’t specify, go for pearl (hulled will take longer and may require more liquid).

To Cook: Either type needs to be cooked in lots of water (like pasta). One cup will produce about 3 cups cooked. Barley will soak up liquid like a sponge; if you make it in advance, more liquid will be needed at cooking time. 

Brown rice is the first whole grain for many Americans. There are short, medium, and long-grain varieties (the long version needs more liquid for cooking). The hull’s removed, but the germ and bran remain, making brown more nutritious than white rice; but bear in mind that white rice has been fortified to make up for its hull removal.

To Cook: Bring 2 and a half cups of liquid to a boil, add 1 cup of brown rice, cover, and simmer for about 45 minutes until tender. Or, cook this like pasta; in lots of water, then drain in a colander (cooking time’s about 25 minutes). This will make about 3 cups. 

The cooked rice can be mixed with sesame oil, ginger, and onions, topped with a fried egg, for example.

Did You Know That…..

Brown rice can also be used as a salad, with dried nuts and fruit added to any soup that has broth.

Bulgur-This particular grain hardly needs any cooking. 

Ever had tabbouleh? You’ve had bulgur! 

The texture’s similar to ground beef; after it’s been soaked and drained, it can be used to stretch out meatloaf, sloppy joes, meatballs, and chili.  It can be stuffed with corn in summer tomatoes, or mixed with cooked lentils in tomato sauce. 

To Cook: Soak for 30-45 minutes in enough boiling water to cover will result in ready-to-eat wheat kernels. Once they’re soaked, drain well. One cup=about 3 cups cooked.

Quinoa hails from South America and is valued for its high protein. There are white, red, and black varieties. All have an earthy, somewhat herbal taste, but the red and black have a fuller flavor.

Did You Know That…..

Quinoa seeds (that’s what they are) have a saponin coating. It’s bitter; in the wild, it prevents birds and animals from eating them. Packaged quinoa has this coating removed, but many recipes will tell you to rinse out the quinoa regardless. You don’t have to.

To Cook: Bring 2 cups of liquid to boiling, add 1 cup of quinoa, cover, then simmer for 15-20 minutes. The result will be about 3 cups of quinoa.

This ancient grain can also be used in a salad (with tomatoes, seasonings, olive oil or other dressings, and grated cheese).

Teff-This is another ancient grain that was originally cultivated in Africa, but is now grown in many parts of the world, including the U.S. These poppy seed size grains range in color from ivory to reddish-brown, are gluten-free, and high in vitamin C and calcium. 

The cooked texture is close to melt-in-your-mouth and moist. The flavor’s both sweet and bitter, but the ivory flavor’s milder than the brown.

To Cook: Bring 3 cups of liquid to boiling, add 1 cup of teff (which will produce about 2 and a half cups), cover, and simmer for about 20 minutes until all the liquid has been absorbed. This can be eaten “as is” with syrup for breakfast, stirred into a stew, blended into pancake batter, or made into a pilaf.

Wheat berries don’t really need a soaking (although an overnight one cuts cooking time by about 15 minutes); they’re not as hard. The flavor’s slightly sweet, nutty, and crisp, chewy.

To Cook: Bring 3 cups of liquid to boiling, add 1 cup of wheat berries (resulting in 2 and a half cups), cover, and simmer for 45 minutes to 1 hour.

Cooked wheat berries can be added to soups and stews, or tossed while still hot (in a lemon-flavored dressing) with grilled vegetables, then added to salad.

Wild rice-This particular grain is actually a grass and is the only North American one (in its uncultivated state, the wild rice originally grew in wetlands and was hand-harvested by canoe in the Great Lakes region and Canada. In certain parts of the country, it still grows uncultivated). Within Oregon and California, it grows in a cultivated state. Wild rice contains bran, germ, and endosperm; it takes longer to cook than white rice. There’s a chewy texture and a nutty flavor when cooked.

To Cook: Cook this like pasta, with a lot of boiling water, for 45 minutes to 1 hour, then drain. One cup=3 and a half cups.

Wild rice can be combined with brown rice to make stuffing, as a side dish with mushrooms or other vegetables, stirred into soup broth, or used in a salad (with fruit and nuts if preferred).

Additional Info:

• Using a large, heavy-bottomed pot will avoid scorching and a starchy runover.
• Making a salad? Put the dressing on the grains while still warm; The dressing will absorb better.
• Adding salt while cooking will bring out the flavor! To also heighten flavor, grains can be cooked in broth or other liquids.
• Don’t worry if the grains need more liquid or take longer to cook than a recipe states (you may not know how old the grains are). The cooking time for grains starts when the liquid they’re cooked in returns to a boil.
• Properly cooked grains will have a chewy texture, not pasty or crunchy.
• Grains will cost less if you buy them in bulk; store any extras in the fridge or freezer.
• “Barley” in Italian is orzo (referring to the grain); due to its starchy texture, it can be used to make orzotto.

Sources: “With The Grain” by SandyG-All Recipes magazine, date unknown