Whole Grain Cooking Chart

Consider this chart a general guide, cooking times can vary by variety some varieties of the same grain can take longer or shorter to cook.  when Preparing whole grains, keep an eye on the pot while cooking, otherwise you might end up with a pot of burnt grains.

 
GRAIN (1 cup dry) CUPS WATER COOK TIME CUPS YIELD
Amaranth 2 1/2 20 - 25 min. 2 1/2
Barley, pearled 3 50 - 60 min. 3 1/2
Barley, hulled 3 1 hr. 15 min. 3 1/2
Barley, flakes 2 30 - 40 min. 2 1/2
Buckwheat groats * 2 15 min.. 2 1/2
Cornmeal (fine grind) 4 - 4 1/2 8 - 10 min. 2 1/2
Cornmeal (polenta, coarse) 4 - 4 1/2 20 - 25 min. 2 1/2
Millet, hulled 3 - 4 20 - 25 min. 3 1/2
Oat Groats 3 30 - 40 min. 3 1/2
Oat, bran 2 1/2 5 min. 2
Quinoa ** 2 15 - 20 min. 2 3/4
Rice, brown basmati 2 1/2 35 - 40 min. 3
Rice, brown, long grain 2 1/2 45 - 55 min. 3
Rice, brown, short grain*** 2 - 2 1/2 45 - 55 min. 3
Rice, brown, quick 1 1/4 10 min. 2
Rice, wild 3 50 - 60 min. 4
Rye, berries 3 - 4 1 hr. 3
Rye, flakes 2 10 - 15 min. 3
Spelt 3 - 4 40 - 50 min. 2 1/2
Teff **** 3 5 - 20 min. 3 1/2
Triticale 3 1 hr. 45 min. 2 1/2
Wheat, whole berries 3 2 hrs. 2 1/2
Wheat, couscous 1 5 min. 2
Wheat, cracked 2 20 - 25 min. 2 1/4
Wheat, bulgur ***** 2 15 min. 2 1/2

 

* Buckwheat groats are available toasted and untoasted. Cooking times are the same.

** Quinoa should be well rinsed in a fine strainer for 2 - 3 minutes to remove the saponens, (a natural, protective coating which will give a bitter flavor if not rinsed off)

*** Short grain brown rice is sometimes labeled sweet, glutinous, or sticky brown rice.

****Teff can be enjoyed raw as well as cooked. Sprinkle it on salads or over cooked cereals to increase fiber and nutrition.

*****Bulgur wheat can be soaked in warm water to cover by 1" for 1 hour and used in raw salads.

 


 

 

 

 



Begin by washing beans and discarding any which are discolored or badly formed. Check for debris in the package such as small rocks or twigs and discard them. Beans cook more quickly and their digestibility benefits with soaking in water to cover by about 3" for 8 hours or overnight. Discard the soak water and cook the beans in fresh water.

Some bean cookery aficionados feel that salt and seasonings added during the cooking tends to make beans cook more slowly. Since beans require lengthy cooking, we recommend adding salt and seasonings during the last few minutes and find they absorb flavor quite readily.

There are other factors which contribute to the length of cooking, such as, hard water and beans that have been dried for a long period of time. For some of the longer cooking beans we have found that soaking 24 hours and changing the soak water 2 or 3 times hastens the cooking time.

Many people are concerned with the reputation that beans have for causing flatulence. Starting your bean ventures with small amounts helps to increase your body's enzyme production gradually. Soaking and cooking the beans thoroughly helps to break down the complex sugars (oligosaccharides) which challenge our digestive systems.

Some herbs that help the digestion of beans can be added during the cooking process. These include bay leaf, cumin, and winter or summer savory, fresh epazote (available in Hispanic markets). Many people from India maintain the tradition of chewing on dried fennel seeds or drinking a cup of fennel tea at the end of a legume meal to aid the digestion.

QUICK-SOAK METHOD: When time is limited, you can wash and pick over beans and put them into a stock pot with water to cover by 3". Bring to a boil and boil for 10 minutes to remove toxins. Then cover and allow to soak for 1 hour. Discard soak water, add fresh water, and cook until tender.

As a general rule of thumb, 1 cup of dried beans will yield about 2 1/2 - 3 cups of cooked beans.