Cooking Guide for Popular Grains and Legumes

Your Well-Fed Heart

Cooking Guide for Popular Grains and Legumes

To cook grains, bring water or broth to a boil, add grains and return to boil. Cover pot and reduce heat to a simmer for the recommended time. Grains are done when water is absorbed, they are slightly chewy, and you can fluff them with a fork.

GRAIN (1 cup)

LIQUID

TIME

YIELD

Barley, pearl

2½ cups

40 minutes

3½ cups

Barley, hulled

More nutritious than pearl barley

3 cups

45-60 minutes

3½ cups

Bulgur

2 cups

Add to boiling water, cover and remove from heat, let sit 10-15 minutes

2½ cups

Brown Rice, long or short grain

2½ cups

50 minutes

3 cups

Couscous, whole wheat

Used like a grain, but actually a pasta

1 cup

Add to boiling water, cover and remove from heat, let sit 5 minutes

2 cups

Oats, regular

2½ cups

5-10 minutes

2 cups

Oats, thick

2½ cups

15-20 minutes

2 cups

Oats, steel cut

4 cups

30 minutes

3 cups

Polenta, medium grind

3 cups

20 minutes (stirring often)

2½ cups

Quinoa

Be sure to rinse before cooking to remove coating

2 cups

12-15 minutes

2¾ cups

No presoaking required. To cook legumes, bring water or broth to a boil, add legumes and return to boil. Cover pot and reduce heat to a simmer for the recommended time, or until tender. Drain as needed.

LEGUMES (1 cup)

LIQUID

TIME

YIELD

Lentils, green or brown

3 cups

25-30 minutes

2¼ cups

Lentils, red

3 cups

10-15 minutes

2½ cups

Lentils, French green

2½ cups

25-30 minutes

2 cups

Split peas, green or yellow

3 cups

30-40 minutes

2 cups

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