Ideally, grains should be soaked overnight prior to cooking. This will reduce the cooking time and aid in digestion. Combine the grains and full amount of warm water along with an acid, such as: Kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc. Use 1 tablespoon of the acid per cup of liquid. Start the soaking the night before, so the grains will soak at least 7 to 8 hours. After the soaking time has passed, begin the cooking process.
Add 1/2 tablespoon of extra-virgin olive oil or unrefined virgin coconut oil per cup of grain (optional). Add 1/4 to 1 teaspoon of sea salt per cup of grain (optional). Bring to a boil. Reduce heat to low and cover. Allow to simmer for time listed, or until tender and all water is absorbed if you soaked it. Do not lift lid during cooking time, except very quickly once or twice to make sure it is simmering gently. After time required, turn off the heat and remove the pot from the burner. Let stand, covered, for about 15 minutes. Fluff with fork. All done!
Also see the Gluten-Free Grain Cooking Chart.
Grain Cooking Chart
information from “Enchanted Broccoli Forest” by Mollie Katzen
|RICE (1 cup)||WATER||COOKING TIME||YIELD|
|Brown Rice (long grain)||2 cups||35 to 45 minutes||3 1/2 cups|
|Brown Rice (short grain)||2 cups||35 to 45 minutes||3 3/4 cups|
|Brown Basmati Rice||2 cups||45 to 50 minutes||4 cups|
|Brown Jasmine Rice||2 cups||45 to 50 minutes||4 cups|
|Black Japonica Rice||2 cups||45 minutes||3 1/2 cups|
|Wehani Rice||2 cups||45 minutes||3 cups|
|Wild Rice||2 1/2 cups||1 1/4 hours||4 cups|
|Manitok Wild Rice||2 1/2 cups||50 to 60 minutes||4 cups|
|GRAIN (1 cup)||WATER||COOKING TIME||YIELD|
|Amaranth||1 1/2 cups||25 minutes||2 cups|
|Barley, Hulled||3 cups||1 3/4 hours||4 cups|
|Barley, Pearl||2 cups||1 1/2 hours||4 cups|
|Buckwheat/Kasha||1 1/2 cups||10 minutes||3 1/2 cups|
|*Bulgur||1 1/2 cups||30 to 40 minutes||3 cups|
|Cracked Wheat||2 1/2 cups||7 to 10 minutes||3 1/2 cups|
|Cornmeal (Polenta)||2 1/2 cups||10 minutes||3 1/2 cups|
|Couscous||1 1/4 cups||10 minutes||2 3/4 cups|
|Kamut||2 1/2 cups||1 3/4 hours||2 1/2 cups|
|Millet||2 cups||25 minutes||3 1/2 cups|
|Oat Groats||2 1/2 cups||35 to 40 minutes||2 1/2 cups|
|**Quinoa||2 cups||25 to 30 minutes||4 cups|
|Rye Berries||2 1/2 cups||1 1/4 hours||2 1/2 cups|
|Spelt||1 1/2 cups||50 to 60 minutes||2 cups|
|Teff||3 cups||15 minutes||3 cups|
|Triticale||2 1/2 cups||1 1/2 hours||3 cups|
|Wheat Berries, Hard (Red)||2 cups||2 hours||3 cups|
|Wheat Berries, Soft (White)||2 cups||1 1/2 hours||3 1/2 cups|
*Soak, don’t cook.
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