Home > Blog > 9 Easy to Cook Grains For When You Tire of Rice and Pasta
By Kelsey Harms, Nutrition Assistant at Project Open Hand

Nothing beats discovering new textures and flavors when you are ready to make some changes in the kitchen! Over the past few weeks, we've been encouraging our clients to try different grains from our grocery center. Although rice and pasta are both dietary staples in most households, the following grains are just as easy to cook and quite delicious! Whole grains are rich in fiber and B vitamins that lower risk for diabetes, heart disease, high cholesterol, and high blood pressure and provide health benefits that you don't get from white rice and pasta. 

Amaranth:
1 cup amaranth
 2.5 cups of water
 
Combine in a pot and bring to a boil. Cover and simmer for 20 minutes or until water is absorbed. Fun fact: Amaranth can also be popped like popcorn.
 
Barley:
1 cup barley
3 cups of boiling water
 
Add the barley to the boiling water and cook for 45 minutes or until barley is tender and water is absorbed.
 
Buckwheat (Kasha):
1 cup buckwheat
2 cups of water
 
Combine in a pot, cover and boil for 15-20 minutes, or until all the water is absorbed.
 
Bulgur wheat:
1 cup of bulgur
2 ½ cups of boiling water
 
Bring water to a boil and pour over the bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Fun fact: The finer ground of the bulgur, the shorter time it needs to be cooked.
 
Millet:
1 cup millet
2 cups of water
 
Add 1 cup of millet to 2 cups of water. Bring to a boil, cover, and simmer for 25 minutes.

Oats:
1 cup oats  
2 cups of water
 
Add oats to the water and cook until water is absorbed and desired texture of oatmeal is achieved. For rolled oats, cook 15 minutes. For steel-cut oats, cook for 30 minutes. Fun fact: Oatmeal makes for a delicious savory dish when seasoned with butter, salt and cayenne pepper. 
 
Quinoa:
1 ½ cups of boiling water
1 cup of quinoa
 
Bring water to a boil and add the quinoa. Cover and cook for 15 minutes. Fun fact: Although quinoa comes in many different colors, they all cook the same.
 
Wheat berries:
3 cups of boiling water
1 cup of wheat berries.
 
Bring water to a boil and add wheat berries. Simmer uncovered for 45 minutes and drain before serving.
 
Wheat Germ:
No cooking necessary! Just sprinkle on foods such as Granola, or replace some of the flour used in baked items with wheat germ to boost the fiber and nutritional value of the meal. 
 
 
 
Content adapted from Leah’s Pantry Food Smarts Workshop, with gratitude.

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