How to Cook Whole Grains

Amaranth

With origins in Mexico, Central and South America, amaranth is a tiny seed, measuring just 1 millimeter across. This grain can be used in a variety of ways, from baked goods to breakfast cereals. The grain can also be popped for a healthy snack. It has a mild earthy, nutty flavor and a delicate crunch.

To cook amaranth:

Bring 1½ cups water to a boil in a medium saucepan. Add 1 cup amaranth and reduce heat to a simmer. Simmer, covered, until the water is absorbed, about 20 minutes. Makes 2½ cups.

Amaranth nutrition facts per 1-cup cooked serving:

251 calories, 4 total g fat (0 g sat fat), 0 mg cholesterol, 46 g carbohydrates, 9 g protein, 5 g fiber, 15 mg sodium, 332 mg potassium

Barley

Barley's chewiness makes it great in the classic beef and barley soup, of course, but the grain is great in salads, pilafs and many recipes that are usually made with rice. Barley has a tough hull that is difficult to remove without losing some of the bran. Hulled barley, available at natural-foods stores, retains more of the whole-grain nutrients but cooks slowly. More readily available, and more convenient, are "pearl" barley (the bran has been removed) and "quick-cooking" barley (parboiled). Technically neither are whole grains but, nutritionally speaking, they count toward your whole-grain servings because of their high fiber content.

To cook pearl barley:

Bring 1 cup pearl barley and 2½ cups water (or broth) to a boil. Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand for 5 minutes. Makes 3 to 3½ cups.

Pearl barley nutrition facts per 1-cup cooked serving:

193 calories, 1 g total fat (0 g saturated fat) 0 mg cholesterol, 44 g carbohydrates, 4 g protein, 6 g fiber, 0 mg sodium, 146 mg potassium

Brown Rice

Just about any recipe that can be made with white rice can also be made with brown rice—and we have dozens of healthy brown rice recipes to prove it! Brown rice has been minimally processed, just enough to sort and remove the inedible outer husk, leaving the nutritious outer bran layer intact. You can find brown versions of most types of rice, including short-, medium- and long-grain, jasmine and basmati.

To cook brown rice:

Bring 1 cup brown rice and 2½ cups water (or broth) to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand for 5 minutes, then fluff with a fork. Makes 3 cups.

You can also find "quick-cooking" or "instant" brown rice, which is ready in 5 to 10 minutes. Follow cooking instructions on the package.

Brown rice nutrition facts per 1-cup cooked serving:

218 calories, 2 g total fat (0 g saturated fat) 0 mg cholesterol, 46 g carbohydrates, 5 g protein, 4 g fiber, 2 mg sodium, 154 mg potassium

Buckwheat

Buckwheat, which is native to countries in Asia, has a nutty flavor. This whole grain can be enjoyed as is to make porridge. It can also be ground into flour, which is then used to make a variety of savory dishes, from bread to soba noodles. Buckwheat is a good source of fiber and can also be used in baked goods like tarts, cakes, brownies and pancakes.

To cook buckwheat:

Bring 2 cups water and 1 cup buckwheat to a boil in a saucepan. Reduce heat to a simmer; simmer until the water is absorbed, about 10 minutes. Makes 4 cups.

Buckwheat nutrition facts per 1-cup cooked serving:

190 calories, 6 g total fat (1 g saturated fat), 0 mg cholesterol, 32 g carbohydrates, 5 g protein, 4 g fiber, 296 mg sodium, 144 mg potassium

Bulgur

Browse through our healthy bulgur recipes and you'll find classic uses like tabbouleh, but also casseroles. Bulgur is available in fine, medium and coarse textures. (If it's not labeled, it's usually fine or medium.) Unless a recipe calls for a specific texture, any type can be used. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Cracked wheat must be cooked for up to an hour; bulgur is cracked wheat that's been parboiled so it simply needs to soak in hot water for most uses.

To cook bulgur:

Bring 1 cup bulgur and 1½ cups water (or broth) to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 10 to 15 minutes. (Or pour 1½ cups boiling water (or broth) over 1 cup bulgur. Let stand, covered, until light and fluffy, about 30 minutes. If all the water is not absorbed, let the bulgur stand longer, or press it in a strainer to remove excess liquid.) Makes 2½ to 3 cups.

Bulgur nutrition facts per 1-cup cooked serving:

151 calories, 0 g total fat (0 g saturated fat), 0 mg cholesterol, 34 g carbohydrates, 6 g protein, 8 g fiber, 9 mg sodium, 124 mg potassium

Farro

Farro (aka emmer) is usually sold in the U.S. semi-pearled (sometimes labeled semiperlato), meaning some of the bran layer has been removed. If you find farro that is not semi-pearled, it will need to be soaked in water overnight before cooking and will need an additional 30 to 45 minutes of cooking time to become tender. Farro has a satisfying chewy texture and nutty flavor. It can be used in baked goods, soups and risottos and is particularly good in make-ahead salads because it holds its shape and doesn't become mushy.

To cook farro:

Bring 3 cups water (or broth) and 1 cup farro to a boil. Stir, reduce heat to a simmer and cook, uncovered, until tender, 15 to 25 minutes. Drain. Makes 3 cups.

Farro nutrition facts per 1/4-cup uncooked serving:

180 calories, 2 g total fat (0 g saturated fat), 0 mg cholesterol, 37 g carbohydrates, 5 g protein, 5 g fiber, 0 mg sodium, 210 mg potassium

Fonio

Fonio is an ancient grain with roots in West Africa. It's a type of millet and is suitable for a gluten-free diet. With a slightly nutty flavor and delicate texture, the grain can be made into porridge. Fonio is also great for salads or can be served alongside a stew or saucy dish to soak up all the flavors.

To cook fonio:

Bring 2 cups water to a boil in a saucepan. Add 1 cup fonio and stir to mix. Reduce heat to low; cook, covered, until the liquid is absorbed, about 5 minutes. Fluff the grains with a fork. Makes about 4 cups.

Fonio nutrition facts per 1/4-cup uncooked (1 cup cooked) serving:

160 calories, 0 g total fat (0 g saturated fat), 0 mg cholesterol, 37 g carbohydrates, 3 g protein, 1 g fiber, 0 mg sodium, 21 mg potassium

Freekeh

Freekeh is a type of young wheat that's been eaten for centuries in the Middle East, especially in Egypt, Jordan and Lebanon. Also known as green wheat, it's harvested while it's still tender. The grain is then charred over a fire, weakening the husks and giving it a smoky, nutty flavor. Freekeh is either cracked, which reduces the cooking time, or left whole. Use this chewy grain in salads, soups and stews.

To cook freekeh:

Combine 2 cups water and 1 cup cracked freekeh in a medium saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook until the liquid is absorbed, 12 to 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Drain any remaining liquid. Makes 2¼ cups.

Freekeh nutrition facts per 1/4-cup uncooked serving:

160 calories, 1 g total fat (0 g saturated fat), 0 mg cholesterol, 33 g carbohydrates, 6 g protein, 4 g fiber, 5 mg sodium, 232 mg potassium

Millet

If you are looking for a gluten-free grain alternative to quinoa, give nutty-tasting millet a try in salads, savory millet cakes and fillings for stuffed peppers. Millet is sold hulled: the outer husk has been removed, leaving the grain—tiny yellow balls—intact. Toasting millet in a large dry skillet over medium heat for 4 minutes before cooking helps it retain its shape.

To cook millet:

Bring 2½ cups water (or broth) to a boil; add 1 cup millet. Reduce heat to low and simmer, covered, until tender, 20 to 25 minutes. Makes 3 cups.

Millet nutrition facts per 1-cup cooked serving:

207 calories; 2 g total fat (0 g saturated fat); 0 mg cholesterol; 41 g carbohydrates; 6 g protein; 2 g fiber; 3 mg sodium; 108 mg potassium

Oats

Oats are an endlessly versatile whole grain in the kitchen. There are three main types of oats: steel-cut, rolled and instant. Steel-cut oats take the longest to cook and are the least processed. Rolled oats get flattened during processing, leading to a softer texture and shorter cook time. Instant oats are the quickest to make, thanks to their thin size. Any of these varieties work well, whether you're making overnight oats, oatmeal, pancakes or banana bread. Oats can also be processed to make oat milk, a tasty nondairy alternative to cow's milk.

To cook rolled oats:

Bring 2 cups water to a boil in a small saucepan. Add 1 cup oats and reduce heat to medium. Cook, stirring occasionally, for 5 minutes. Remove from heat and let stand, covered, for 2 to 3 minutes. Makes 2 cups.

Oat nutrition facts per 1-cup cooked serving:

166 calories, 4 g total fat (1 g saturated fat), 0 mg cholesterol, 28 g carbohydrates, 6 g protein, 4 g fiber, 9 mg sodium, 164 mg potassium

Quinoa

Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It has a mild flavor and cooks quickly, so it's the ideal base for salads, pilafs, stir-fries and grain bowls—check out our healthy quinoa recipes for tons of ideas, including plenty of hearty quinoa salads. Rinsing removes any residue of saponin (quinoa's natural, bitter protective covering). Toasting the grain before cooking enhances its flavor. See the basic cooking method below, then check out our in-depth quinoa cooking guide for more details on this popular gluten-free grain, including its health benefits.

To cook quinoa:

Bring 2 cups water (or broth) to a boil; add 1 cup quinoa. Cover and simmer until all the liquid is absorbed, about 15 minutes. Use a fork to fluff and separate the grains. Makes 3 cups.

Quinoa nutrition facts per 1-cup cooked serving:

222 calories; 4 g total fat (0 g saturated fat); 0 mg cholesterol; 39 g carbohydrates; 8 g protein; 5 g fiber; 13 mg sodium; 318 mg potassium.

Sorghum

Sorghum is an ancient grain native to Africa. The grain is often used in cereals and flours. It can be cooked like other whole grains, resulting in a nutty, toothsome texture that's perfect for salads and side dishes. You can also pop sorghum for a healthy snack similar to popcorn.

To cook sorghum:

Add 1 cup sorghum to a large saucepan with 3 cups water. Bring to a boil over high heat; cook for 5 minutes. Reduce heat to low; cover and cook for 1 hour, stirring halfway through. Remove from heat. Stir, cover and let stand until the liquid is absorbed, 15 to 20 minutes. Makes 3½ cups.

Sorghum nutrition facts per 1/4-cup uncooked serving:

180 calories, 1 g total fat (0 g saturated fat), 0 mg cholesterol, 39 g carbohydrates, 5 g protein, 8 g fiber, 1 mg sodium, 145 mg potassium

Spelt

Spelt is a cereal grain with a mild nutty flavor and a relatively high protein content. Spelt flour is used in baking, and whole-grain spelt can be used just like farro and other sturdy whole grains in grain salads, bowls and pilafs.

To cook spelt:

Bring 2 cups water (or broth) to a boil; add 1 cup spelt. Reduce heat to low and simmer, covered, until tender, about 1 hour. Makes 3 cups.

Spelt nutrition facts per 1-cup cooked serving:

246 calories, 2 g total fat (0 g saturated fat), 0 mg cholesterol, 51 g carbohydrates, 11 g protein, 8 g fiber, 10 mg sodium, 277 mg potassium

Teff

Teff is a small grain from Ethiopia and Eritrea, measuring about 1 millimeter. It comes in a variety of colors, including red, white and dark brown. The ancient grain is commonly ground into flour, which is then used to make injera, a pan-fried flatbread. It can also be used in baked goods, like in these fudgy brownies, or turned into a porridge. The gluten-free grain is mild in flavor, so it's a versatile ingredient.

To cook teff:

Bring 1 cup water to a boil in a pot; add 1 cup teff and cover. Reduce heat and simmer until the teff absorbs all the liquid, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Makes about 3 cups.

Teff nutrition facts per 1-cup cooked serving:

255 calories, 2 g total fat (0 g saturated fat), 0 mg cholesterol, 50 g carbohydrates, 10 g protein, 7 g fiber, 20 mg sodium, 270 mg potassium

Wheat Berries

Wheat berries have a wonderful chewy texture that makes them perfect for salads and any recipe in which you want the grain to hold its shape—it's almost impossible to make mushy wheat berries. Check out our healthy wheat berry recipes for salads, soups, pilafs and even an easy whole-grain breakfast idea. Wheat berries of any variety (hard, soft, spring or winter wheat) can be used interchangeably. Labeling is inconsistent—you may find them labeled "hard red winter wheat" without the words "wheat berries." Some recipes instruct soaking overnight, but we found it unnecessary.

To cook wheat berries:

Sort through wheat berries carefully, discarding any stones, and rinse with water. Bring 4 cups water (or broth) and 1 cup wheat berries to a boil. Reduce heat to a simmer, cover and cook, stirring occasionally, until tender, but still a little chewy, about 1 hour. Drain. Makes 2¼ cups.

Wheat berry nutrition facts per 45-gram (1/4-cup) uncooked serving:

150 calories, 1 g total fat (0 g saturated fat), 0 mg cholesterol, 32 g carbohydrates, 6 g protein, 6 g fiber, 0 mg sodium, 0 mg potassium

Wild Rice

Wild rice, a staple of Native Americans in Minnesota, is not a rice at all, but rather the only semi-aquatic grass native to North America. But even if it's not actually rice, it's a wonderful stand-in or mix-in for plain rice in all sorts of recipes. Its toothsome texture makes it a welcome addition to casseroles such as this creamy chicken, mushroom and wild rice casserole recipe.

To cook wild rice:

Add 1 cup wild rice to a large saucepan of lightly salted boiling water (use at least 4 cups water); cook until tender, 45 to 55 minutes. Drain. Makes 2 to 2½ cups.

You can also find "quick" wild rice—a whole-grain rice that cooks in less than 30 minutes—or microwaveable wild rice that's done in 10 minutes or less. Follow cooking instructions on the package.

Wild rice nutrition facts per 1-cup cooked serving:

166 calories, 1 g total fat (0 g saturated fat), 0 mg cholesterol, 35 g carbohydrates, 7 g protein, 3 g fiber, 5 mg sodium, 166 mg potassium