How To Cook Whole Grains

If you've ever been confused about how to cook whole grains, or just want to be clear on why certain recipes call for cooking them differently than other recipes, you need to read these tips on cooking grains.

My roommate and I once had a disagreement about how to cook whole grains. Specifically, our argument was about rice. She thought it should be cooked like pasta: boiled in water and then drained. I thought it should be cooked with a specific ratio of water and simmered until all of that water was absorbed by the rice.

She argued that my method made for a super sticky pot, and I argued that her method left the rice soggy. So who was right? Well, we never settled our debate that day, but I've since learned that we were both right – rice can be cooked either by boiling or steeping, you just get different results.

Soaking

Most grains need to be cooked, but since rolled oats and other rolled grains are soft and have been lightly steamed before you buy them, you can simply soak them for an hour or overnight instead. This makes an excellent breakfast when you’re in a rush, and using boiling water to soak makes a nice warm bowl in the winter.

Sprouting

Grains can also be sprouted when you buy them whole, if they're still alive.

Quinoa makes a beautiful sprout, forming into a spiral. Sprouted grains can be eaten raw, but are more easily digested cooked.

Cooking

Cooking breaks down the starch cells, so it makes grains easier to digest. The first step in how to cook whole grains is to rinse them with water, to remove any dirt or dust that might have accumulated in processing and storage. Also, with some grains there is a slightly bitter coating that breaks down when you wash them in water.

The best way to get all of this off is to get your hands right in the water and rub the grains in your hand.

Drain off the rinse water, letting any floating grains escape into the sink because they’re the ones that aren’t fresh. A pinch of sea salt in the water will help the grains cook, but doesn't speed up the time it takes to boil.

Steeping

The general rule for how to cook whole grains is to add 2 cups of water for every 1 cup of grain. Millet is one exception that can use more water, up to 3 cups depending on the texture you want. Bring the water to a boil for a minute, then turn down to low and simmer. If you have a flame tamer, it will help the grains cook more evenly, but it isn’t necessary.

Wait until all of the water has been absorbed by the grains, which takes 20 to 50 minutes depending on the grain. Do not stir the grains while they are cooking, or things won’t work out properly. The steeping method will make a soft and fluffy grain, and you'll see the grains open.

Boiling

If you want the grain to be chewier and have more structure, you can boil instead of steep. You can add more water if you like (to avoid a sticky pot bottom), but the main difference is that you should keep the water at a low boil for the whole cooking time.

The grain will take about the same amount of time to cook as steeping, but will stay closed as it cooks and won't absorb as much of the water. Once the grains are cooked, you can drain off any excess water.

Risotto-Style

If you're making a porridge, pudding or risotto you'll use more water to make a creamier dish. Generally you should use 3 cups of water for every 1 cup of grain.

If you want to make an especially creamy pudding, you can use any kind of nut or grain milk. Rice, almond or coconut milks are the tastiest, but go with whatever you like. You only need to use at most 1 cup of milk for the 3 cups total of liquid, since the grains will give off their starch to the water making it creamy. Using more milk will just add to the calories of the dish.

Cook the grains in the same way as steeping, by bringing the water to a boil and then turning down to simmer. A risotto should be stirred frequently to release the starch from the grains. True risottos are stirred continuously as the grains cook.

Cooking Times

Bring to a boil and then cook for:

• Brown rice: 45 minutes
• Rolled oats: 10 minutes (or less)
• Steel-cut oats: 40 minutes
• Whole oats: 50 minutes
• Quinoa: 30 minutes
• Amaranth: 30 minutes
• Millet: 20 minutes
• Buckwheat: 30 minutes
• Kasha (toasted buckwheat): 10 minutes
• Barley: 45 minutes