A Beginner’s Guide to Whole Grains and How to Cook Them

Whole grains keep for months in airtight jars. Photo by Denise Johnson on Unsplash (Unsplash License)

Whole grains such as brown rice, oats and quinoa add nutty flavor, satisfying texture and variety to everyday meals. If you have only cooked white rice and pasta before, this guide will help you get started.

What is a whole grain?

A whole grain contains all three parts of the original kernel: the outer bran, the germ and the starchy endosperm. Refined grains, such as white rice and white flour, have the bran and germ removed, which also removes much of their fiber.

A few labels can be confusing:

• Pearled barley and pearled farro have some or all of the bran polished off. They cook faster but are not entirely whole grain.
• Regular couscous is a pasta made from refined wheat; look for whole-wheat couscous if you want a whole-grain version.
• “Multigrain” or “made with whole grains” does not always mean whole grain. Check that a whole grain is listed first in the ingredients.

Whole grain cooking chart

Use these as starting points; check your package, as brands and varieties vary. Ratios are grain to water by volume.

Grain (1 cup dry)	Water	Simmer time	Approx. cooked yield
Brown rice	2–2½ cups	40–45 min, then rest 10 min	3 cups
Quinoa (rinsed)	2 cups	15 min, then rest 5 min	3 cups
Rolled oats	2 cups	5 min	2 cups
Steel-cut oats	3–4 cups	20–30 min	3–4 cups
Bulgur (medium)	2 cups	12–15 min, or soak in boiling water	3 cups
Hulled barley	3 cups	45–60 min	3½ cups
Whole farro	3 cups (or boil like pasta)	30–40 min	2½–3 cups
Millet	2½ cups	20 min, then rest 10 min	3½ cups

Two easy cooking methods

The absorption method

1. Rinse the grain if needed (always rinse quinoa to remove its slightly bitter coating).
2. Bring the measured water and a pinch of salt to a boil.
3. Stir in the grain, cover, reduce to a gentle simmer and cook for the time in the chart.
4. Turn off the heat and let it rest, covered, then fluff with a fork.

The pasta method

Boil the grain in plenty of salted water, like pasta, until tender, then drain. This is forgiving and works especially well for farro, barley and brown rice.

Tips for better grains

• Toast first. Stir dry grains in a little oil for 2–3 minutes before adding water for a deeper, nutty flavor.
• Cook in stock instead of water for extra flavor.
• Make a big batch. Cool cooked grains quickly, refrigerate within 2 hours and use within 3 to 4 days, or freeze in portions.
• Store dry grains well. Keep them in airtight containers in a cool, dark place. Whole grains contain natural oils, so for long storage the fridge or freezer helps keep them fresh.

Easy ways to use whole grains

• Use brown rice in Easy Chicken Fried Rice (day-old rice works best).
• Serve Easy Chana Masala over brown rice or millet.
• Make grain bowls with quinoa, roasted vegetables, chickpeas and a spoonful of Creamy Classic Hummus.
• Swap half the white rice in your favorite recipes for brown rice to get used to the flavor gradually.

Quick summary: whole grains keep the bran, germ and endosperm. Most cook by simmering in a measured amount of water, then resting; batch cook, cool quickly and use within 3 to 4 days.

Explore more in Healthy Living, Nutrition & Food Facts and Healthy Recipes.