Whole Grain Cooking Chart
Whole Grain | Grain (cups) | Water (cups) | Cooking Time | Serves | Lid | Special Instructions |
| Amaranth | 1/2 | 1 1/2 | 25 min | 3 | Yes | Toast grain in dry pan before adding water |
| Hulled barley | 1 | 2-3 | 1 hr | 3-4 | Yes | Drain, if necessary |
| Pearled Barley ** | 1 | 2-3 | 30-40 min | 3-4 | Yes | Drain, if necessary |
| Quick Barley | 1 | 2 | 10-12 min | 3-4 | Yes | Let stand 5 minutes. |
| Buckweat Graots | 1 | 2 1/4 | 15-20 mins | 3-4 | Yes | |
| Cream of Buckweat | 1/4 | 1 | 10 min | 1 | No | Poncono brand |
| Whole Corn Grits | 1 | 3 | 15-20 min | 3-4 | Yes | Use double broiler or heavy pan. |
| Millet | 1 | 3 | 45 min | 4 | No | Cook 1 meal at a time - not good re-heated. |
| Quick Oats | 1/3 | 1 | 3-4 min | No | Cover a few minutes after cooking to let thicken. | |
| Rolled Oats | 1/2 | 1 | 5-10 min | 1 | No | |
| Thick Oats | 1/2 | 1 | 10-12 min | 1 | No | |
| Oat Bran | 1/3 | 1 | 1-2 min | 1 | No | |
| Oat Groats | 1 | 2 | 45 min | 5-6 | Yes | Bring to boil, remove from heat, let sit 45 minutes. |
| 1 1/4 | 5 | 8 hrs | 6-7 | Yes | Use slower cooking on low. | |
| Steel-Cut Oats | 1 | 3 | 9-12 min | 4 | Yes | Night before, boil water, add oats, turn off heat, cover & let sit overnight. Next AM, add more water for desired consistency, & cook. |
| Morning Cereal Delight (with bulk foods) | 1/2 | 1 | 8-10 min | 1 | No | Cover a few minutes after cooking to thicken. |
| Quinoa | 1/2 | 1 | 10-15 min | Yes | Rinse grains in strainer before cooking | |
| Quinoa Flakes | 1/3 | 1 | 90 seconds | 2 | No | Stir frequently; let sit a few minutes after cooking to thicken. |
| Arborino Rice** | 1 | 2 | 15 min | 3-4 | Yes | For risotto, follow recipe directions.q |
| Brown Rice (long, medium, short grain, sweet brown, brown basmati & aromatic) | 1 | 2 | 40-45 min | 3-4 | Yes | Use pan on top of stove, do not stir. |
| 1 | 2 | 60min | 3-4 | Yes | Soak all day or night before baking in 350 degree oven. | |
| Rice Bran | 1 | 1 | 1-2 min | 2-3 | No | |
| Quick Brown Rice | 1 | 1 1/2 | 10-12 min | 3-4 | No | |
| Wild Rice | 1 | 2 1/2 | 50-60 min | 4 | Yes | Usually cooked with other rices and/or grains |
| Rye Berries | 1 | 4 | 1 1/2 hrs | 4-6 | Yes | |
| Rye Flakes | 1 | 3 | 8-20 min | 3 | No | Time depends on size of flakes. |
| Spelt Berries | 1 | 1 7/8 | 50-60 min | 4-5 | Yes | |
| Teff Grain | 1/2 | 1 | 5 min | 2 | Yes | |
| Wheat Berries (hard or soft) | 1 | 2 1/2 | 1-2 hrs | 4-6 | Yes | Use Pan. |
| 1 | 3 1/2 | 8-10 hrs | 4-6 | Yes | Use slow cooker on low. | |
| Wheat Flakes | 1/2 | 1 1/2 | 15 min | 1 | No | |
| Bulgar Wheat | 1 | 2 | 15-20 min | Yes | After cooking, let stand for 10 min. | |
| Farina** | 1/2 | 2 | 3 min | 2 | No | |
| Whole Wheat Couscous | 1 | 1 1/2 | 1 min | 5 | Yes | Remove from heat & let stand 5 minutes. |
| Couscous** | 1 | 1 1/2 | 1 min | 3-4 | Yes | Cook 1 minute, remove from heat, cover and let sit 5. |
| ** These grains are refined. 2007 Beth Loiselle, RD, LD | ||||||
Directions for Cooking Grains Shown Above
- Look whole grains over for dirt and stones before cooking, just as you do dried beans. Rinse in a strainer if the grains are dusty.
- Look at the chart above to determine the amount of grain and water you need. Unless stated otherwise under Special Instructions, bring the water to a boil, add the cleaned grains to the water, stir, and reduce heat. Add vegetable or herbs, if desired, while cooking and maintaining a constant simmer.
- Check the chart to see if a lid is used during cooking. Simmer according to Cooking Time or until the water is absorbed and grain is tender. If a lid is not used during cooking, cover the pan after the grain is cooked, and let it sit a few minutes before serving.
- Generally it’s best to add salt after grains are cooked if salt is to be used. Adding salt while they are cooking toughens grains and increases their cooking time. Acid ingredients such as tomato sauce and vinegar, likewise, should be added after grains are cooked since acid, too, will toughen the product. You will frequently find recipes that don’t follow these guidelines – and generally, no harm done, but when possible, these rules will result in a more tender whole grain – important to some more than others.
© 2007 Beth Loiselle, RD, LD