Whole Grains

Say goodbye to potatoes and pasta, and say hello to spelt, wild rice, bulgur, brown rice, quinoa, and barley! These grains are packed with protein, vitamins, iron, and fiber, and each type offers a distinct flavor, making them as delicious as they are nutritious.

Barley

Barley is a mild, versatile grain commonly used to add body to soups and stews. It's also great in casseroles, especially when paired with carrots, root vegetables, and onions.

There are two main types of barley: pearled and hulled. Pearled barley is processed and cooks in about 40 minutes, while hulled barley retains more of its nutrients but takes around 90 minutes to cook due to its tougher outer layer.

• Beef Barley Vegetable Soup
• Barley Bake
• Sausage Barley Soup
• Mushroom Barley Pilaf
• More Barley Recipes

Brown Rice

Brown rice is a healthier alternative to white rice and one of the most popular whole grains. It requires twice the amount of water or broth and needs to cook for about 45 minutes. Make extra and store it in the fridge for those busy days when you don’t have time to cook it from scratch.

• Brown Rice Breakfast Porridge
• Garlic Chicken Fried Brown Rice
• Brown Rice Bread
• Brown Rice and Black Bean Casserole
• More Brown Rice Recipes

Bulgur Wheat

Bulgur wheat, a type of par-boiled cracked wheat, cooks quickly by rehydration. Just pour twice the amount of boiling water or broth over dry bulgur and let it sit for about 30 minutes.

Bulgur wheat is most famous for being the key ingredient in tabbouleh salad, but it also makes an excellent substitute for ground beef. When used in vegetarian chili, it mimics the texture of meat, while providing more fiber and less fat.

• Tabbouleh III
• Middle Eastern Kibbeh
• Kasha
• Vegetarian Kofta Kabobs
• More Bulgur Recipes

Quinoa

Quinoa (pronounced keen-wah) has been cultivated in South America for centuries. The Incas revered it so much, they called it "the mother grain."

With its delightful nutty flavor and aroma, quinoa is a versatile grain used in salads, soups, pilafs, and side dishes. It cooks quickly in just 15 minutes—simply combine 2 cups of water with 1 cup of quinoa in a saucepan.

• Quinoa and Black Beans
• VIDEO: Tomato-Mint Quinoa Salad
• Quinoa Black Bean Burgers
• Turkey and Quinoa Meatloaf
• More Quinoa Recipes

Whole Wheat

Whole wheat grains, with their chewy texture and nutty flavor, are perfect for side dishes and salads. Varieties like farro (emmer wheat), spelt, or wheat berries can be found in the healthy or bulk foods section of most grocery or health food stores. Soak them overnight for faster cooking. Use 2 cups of water for every 1 cup of wheat, cooking it like brown rice.

• Farro Salad with Asparagus and Parmesan
• King Tut's Cauliflower Farro
• Spicy Chicken and Spelt Salad
• Jenni's Italian Farro Pilaf
• Wheatberry Waldorf Salad

Wild Rice

Despite its name, wild rice isn't actually rice—it's the seed of a grass that grows in Minnesota and Canada.

Wild rice has a bold, distinct flavor that works wonderfully in soups, especially when paired with split peas or mixed with other grains. It requires more cooking time than most grains, needing three to four times the amount of water or broth. It should simmer for 45 minutes to an hour to achieve perfect texture. The effort is well worth it!

Because wild rice is harvested by hand, it tends to be on the pricier side.

• Rice Stuffing with Apples, Herbs, and Bacon
• Wild Rice Salad
• Creamy Chicken and Wild Rice Soup
• Wild Rice Soup III
• More Wild Rice Recipes

Incorporate Whole Grains Into Your Diet

Here are some great ways to include whole grains in your meals:

• For breakfast, cook brown rice in ¾ cup water and ¼ cup apple juice. Sprinkle the hot cooked rice with cinnamon and nutmeg.
• Add ¼ cup cooked wild rice into a bowl of vegetable or tomato soup.
• Instead of meat chili, substitute 1 cup dry bulgur wheat for 1 pound of meat. Sauté the bulgur with diced onions and other vegetables. Add liquid and let the chili cook until thickened.
• In a non-stick skillet, sauté ½ cup (each) mushrooms and onions in 1 teaspoon olive oil. Add 2 cups low-sodium, low-fat chicken broth and bring the mixture to a boil. Stir in 1 cup pearled barley. Reduce the heat, cover, and simmer for 45 minutes. You'll have a hearty side dish for four that goes well with Cornish hens, chicken, or turkey.

Discover our full collection of Whole Grain Recipes.