Whole grains are a staple in vegetarian cooking, providing fiber, protein, and essential nutrients while adding texture and heartiness to meals. From salads to soups to grain bowls, they offer endless variety and keep plant-based dishes satisfying and delicious.
Different Kinds of Whole Grains
- Quinoa – A tiny, protein-rich seed that cooks up fluffy and slightly nutty.
- Barley – Chewy and hearty, with pearled and hulled varieties (hulled is more nutritious).
- Farro – A chewy, slightly sweet ancient grain that comes in whole, semi-pearled, and pearled forms.
- Brown Rice – A fiber-rich staple with a slightly nutty flavor, available in short, medium, and long grain.
- Bulgur – A quick-cooking wheat grain, often used in Mediterranean dishes like tabbouleh.
- Millet – A mild, small grain that can be fluffy or creamy, depending on how it’s cooked.
How to Buy Them in the Grocery Store
- Look for whole grains in the bulk section for cost savings and variety.
- Pre-packaged versions are available in the rice or health food aisle.
- Check labels for “whole” or “hulled” versions to ensure maximum nutrition.
How to Store Them
- Store uncooked grains in an airtight container in a cool, dry place for up to six months.
- For longer storage, keep them in the fridge or freezer to prevent spoilage.
- Cooked grains can be refrigerated for 4-5 days or frozen for up to three months.
How to Cook Them
- Quinoa – Rinse well, then simmer 1 cup quinoa with 2 cups water for about 15 minutes.
- Barley – Simmer 1 cup barley with 3 cups water for 40-50 minutes (less for pearled).
- Farro – Cook 1 cup farro with 2.5 cups water for 25-40 minutes (longer for whole farro).
- Brown Rice – Simmer 1 cup rice with 2 cups water for about 45 minutes.
- Bulgur – Pour 1 cup boiling water over 1 cup bulgur, cover, and let sit for 10-15 minutes.
- Millet – Simmer 1 cup millet with 2 cups water for about 20 minutes, fluff with a fork.
