Cooking Instructions for Whole Grains

 Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed. This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain. For additional cooking info go to: https://wholegrainscouncil.org/recipes/cooking-whole-grains

To 1 cup of this grain:	Add this much water or broth:	Bring to a boil, then simmer for:	Amount after cooking:
1 c. Amaranth	2 cups liquid	15-20 minutes	2 ½ cups
1 c. Barley, hulled	3 cups liquid	45-60 minutes	3 ½ cups
1 c. Buckwheat	2 cups liquid	20 minutes	4 cups
1 c. Bulgur	2 cups liquid	10-12 minutes	3 cups
1 c. Cornmeal (polenta)	4 cups liquid	25-30 minutes	2 ½ cups
1 c. Farro	2 ½ cups liquid	25-40 minutes	3 cups
1 c. Kamut® wheat	4 cups liquid	soak overnight then cook 45-60 minutes	3 cups
1 c. Millet, hulled	2 ½ cups liquid	25-35 minutes	4 cups
1 c. Oats, steel cut	4 cups liquid	30 minutes	3 cups
1 c. Pasta, whole wheat	6 cups or more liquid	8-12 minutes (varies by size)	varies
1 c. Quinoa	2 cups liquid	12-15 minutes	3 cups
1 c. Rice, brown	2 ½ cups liquid	25-45 minutes (varies)	3 cups
1 c. Rye	4 cups liquid	soak overnight then cook 45-60 minutes	3 cups
1 c. Sorghum	4 cups liquid	25-40 minutes	3 cups
1 c. Spelt berries	4 cups liquid	soak overnight then cook 45-60 minutes	3 cups
1 c. Teff	3 cups liquid	20 minutes	2 ½ cups
1 c. Wheat berries	4 cups liquid	soak overnight then cook 45-60 minutes	2 ½ cups
1 c. Wild rice	3 cups liquid	45-55 minutes	3 ½ cups

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