Grains come in a variety of shapes, tastes and colours - but what is the optimum cooking time for grains? All are given different labels such as refined, enriched and whole grain. These terms refer to the way in which these grains are milled and the making of grain products. The nutritional content of these varying grains also comes from the way in which they are processed or milled.
Refined and Enriched
During the refining process of grains, some nutrients may have been lost. During the enrichment process, the nutrients that were lost are added back.
Wholegrain
Wholegrains are those grains that still include the germ, bran and endosperm. The nutrients are therefore still found as the grain is still in its original and natural form.
Benefits of Grains
Grains are really a nutritional powerhouse. Grains are low in fat. They also contain fibre, energy and important vitamins and minerals such as vitamin B, magnesium, potassium, iron and zinc. The germ is rich in vitamin E which is a potent antioxidant.
Although there are some amino acids found in the grain, the protein is not complete until it is combined with a legume.
How to Cook Perfect Grains
To prepare the cooking process of grains, it is best to rinse then under cold water for a few minutes prior to cooking. Boil vigourously in a pan for 5 minutes and then turn heat down to low. Cover and cook until water is absorbed.
Grain |
Amount of Water for 1 Cup of Grain |
Cooking Time |
| Barley | 3 cups | 90 minutes |
| Brown Rice | 2 cups | 45 minutes |
| Buckwheat | 2 cups | 20-30 minutes |
| Bulghur (cracked wheat) | 2 cups | 15-20 minutes |
| Cous cous | 1.5 cups | 15 minutes |
| Millet | 2.5 cups | 20 minutes |
| Oats (whole) | 2.5 cups | 30 minutes |
| Polenta | 3 cups | 40 minutes |
| Quinoa | 2 cups | 15-20 minutes |
| White Rice | 1.5 cups | 15-20 minutes |
| Wild Rice | 4 cups | 45-60 minutes |
