How to Cook Whole Grains

This basic cooking lesson teaches kids how to cook whole grains and grain-based foods. Whole grains are low in fat and can be part of a healthy diet. Brown rice, whole wheat pasta, barley, quinoa, oats, and other grains all cook a little differently, so this page gives tips, examples, and recipes to help.

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Whole Grain vs. Refined Grain

Whole grains keep all parts of the grain, including the bran and germ. That means they usually have more fiber and nutrients.

Refined grains have some parts removed during processing. Examples include white flour and white rice. They may cook faster and feel softer, but they usually have fewer nutrients than whole grains.

Tips on How to Cook Whole Grains

Sauté or toast grains with a little oil and chopped onion before adding liquid for extra flavor.
Use broth or stock instead of water when you want a richer taste.
Use a large pot because grains expand and fluff up while cooking.
If a grain is still not tender and the liquid is gone, add more liquid and continue cooking.
You can also use a steamer or rice cooker for many types of grains.

Food Science Tie-In: Whole grains get larger and softer because they absorb liquid as they cook. That is why dry grains and cooked grains look so different.

Whole Grains Include

Amaranth
Barley
Brown rice
Bulgur
Couscous
Whole wheat pasta
Flaxseed
Millet
Oats
Quinoa
Rye
Spelt
Wheat berries
Wild rice

How to Cook Whole Grains - Pasta

Water: Large pot
Time: About 7 to 10 minutes
Skill Level: Beginner

Fill a large pot at least halfway with water. Cover and bring the water to a boil. Add 1 tablespoon of salt, but do not add oil. Add the pasta and stir so the noodles do not stick together.

After about 5 minutes, taste test a noodle. Most noodles take 7 to 10 minutes to cook, but tasting is the best way to tell when they are done. Drain the pasta and serve.

Try Next: Try some easy pasta recipes.

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How to Cook Whole Grains - Barley

Method: Boil and simmer
Time: About 30 minutes
Skill Level: Beginner

Bring water to a boil in a large pot. Add barley and cook about 30 minutes or until tender. Drain. Barley can be used as a side dish or added to salads and soups.

Beef Barley Soup

Category: Soup
Time: About 55 minutes
Yield: 6 servings

Ingredients

1 pound ground beef
1 onion chopped or pureed in blender
2 teaspoons oregano
1 large can tomatoes, pureed in blender
4 cups beef broth
2/3 cup barley, uncooked

Instructions

Brown the beef with onion.
Season with salt, pepper, and oregano, then drain.
Add the meat, tomatoes, barley, and broth to a soup pan.
Cook until the barley is tender.
Add frozen vegetables 10 to 15 minutes before serving if desired.

How to Cook Whole Grains - Rice

Brown rice is a little trickier to cook than white rice because it keeps more of its outer layers. White rice has had the bran and germ removed, so it cooks faster and is usually fluffier, but it has fewer nutrients.

To Cook Brown Rice

Soak 1 cup of brown rice in cold water. Drain and cook uncovered in a saucepan over medium heat for about 3 minutes. Add 1/2 teaspoon salt if desired. Pour in 2 1/2 cups boiling water and bring to a full boil.

Reduce heat, cover, and cook until the rice has absorbed all the water, usually 40 to 45 minutes. Let it sit with the lid on for about 10 minutes, then fluff with a fork before serving.

To Cook White Rice

Add 1 cup of rice, 1 tablespoon butter, and 1/2 teaspoon salt to boiling water. Stir once, cover, reduce the heat, and simmer about 15 minutes or until most of the water is absorbed. Stir occasionally but do not over-stir or the rice may become gummy.

Remember: One cup of rice usually needs about two cups of water to cook properly.

My Favorite Way to Cook Rice

Favorite Rice

Category: Side Dish
Prep: 10 minutes
Cook: 20 minutes
Yield: 6 servings

Ingredients

3 cups rice
1 tablespoon butter
2 tablespoons oil
3 cups water or chicken broth
Chopped onions or celery, optional

Instructions

In a frying pan, brown 3 cups of rice in 1 tablespoon butter and 2 tablespoons oil.
Add chopped onions or celery if desired.
Cook until the rice looks glassy.
Add 3 cups of water or chicken broth.
Cover and cook 20 minutes or until the rice is tender.

Try Next: Try this best fried rice recipe with your cooked rice.

How to Cook Whole Grains - Quinoa

One cup of quinoa makes about three cups after cooking because quinoa absorbs water and expands. Rinse quinoa first to remove the dusty coating. Place it in a strainer and rinse until the water runs clear.

If you want a roasted flavor, toast the quinoa in a skillet for about 5 minutes before cooking. Then use 2 parts water to 1 part quinoa. Bring to a boil, reduce heat, and simmer 10 to 15 minutes until the grains look translucent and feel soft.

Quinoa can be added to soups, stews, pilafs, bread, cookies, pancakes, and bagels. Many people also eat quinoa like oatmeal with nuts and fruit.

Recipes that use couscous or rice can often use quinoa as a substitute. You can also mix cooked quinoa into chili, vegetable dishes, or burrito fillings.

Breakfast Idea: Mix cooked quinoa with chopped walnuts, dried apricots, raisins, cinnamon, and milk for a warm breakfast bowl.

Learn about buying quinoa.

How to Cook Whole Grains - Couscous

Couscous cooks very quickly and can be used as a substitute for pasta or rice in many meals.

To cook couscous as a side dish, boil 1 1/4 cups water with 1/2 teaspoon salt. Pour the hot water into a bowl, add 1 cup couscous, stir, cover with a towel, and let sit about 5 minutes. Fluff with a fork before serving.

Couscous can be mixed with cheese and butter, used in salads, or made into sweet dishes.

A simple couscous chicken salad can be made by mixing cooked couscous with canned chicken, cinnamon, salt, pepper, dried apricots, and mandarin oranges.

Couscous also works in sweet recipes. Apple-cinnamon couscous can be made with apple juice, dried apples, raisins, cinnamon, and couscous.

How to Cook Bulgur Wheat

Bulgur is commonly used in Middle Eastern cooking and is often eaten as a cereal grain. It is different from many other grains because it is parboiled before being packaged and sold, which makes it quicker to prepare.

Bulgur has a nutty flavor. Soaking it in broth instead of water can make it even more flavorful. It is often used in muffins, soups, stuffing, and especially tabbouleh salad.