Whole Grain and Legume Cooking Guide

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Whole grains and legumes are an essential component to any diet, but especially one centred around plants.  Carbohydrates are a necessary part of everyones diet, but they generally get a bad rap.  This is because people are eating the bad carbohydrates, which are the refined carbohydrates in sugary cereals, white bread, cookies and all the other junk food.  Eating these types of carbohydrates isn’t just bad for your weight, it also does a number on health.

 

But there is good news!  By incorporating whole grains into your diet, you can help prevent these health problems.  This is because these types of carbohydrates are minimally refined and still contain the bran, the germ and the endosperm of the grain.

 

Preparing the Whole Grains

 

Generally, you want to wash your grains in a fine mesh sleeve before cooking. This helps remove any unwanted debris from getting into your food. Place the grain and water into a pot and bring to a low boil over high heat. Then reduce to low heat, cover with a lid and simmer for the suggested time. As always, cooking times may vary depending on the amount of water, freshness of the grain, and the different cooking appliances.

 

Finally, I included green lentils, as it is an important legume. Follow the same procedure as above, except simmer the lentils uncovered.

 

A Whole Grain and Legume Cooking Guide

 

This is not a complete guide to cooking whole grains, but this chart provides a starting point.

 

Grains & LentilsAmount of Dry GrainAmount of WaterTimeYield
Quinoa1 cup (250 mL)2 cups (500 mL)18-20 minutes3 cups (750 mL)
Short Grain Brown Rice1 cup (250 mL)2 cups (500 mL)40 minutes3 cups (750 mL)
Millet1 cup (250 mL)2 cups (500 mL)20 minutes4 cups (1 L)
Wild Rice1 cup (250 mL)2 cups (500 mL)40 minutes3 cups (750 mL)
Basmati Rice1 cup (250 mL)1 ½ cups (375 mL)10-15 minutes3 cups (750 mL)
Green Lentils1 cup (250 mL)3 cups (750 mL)18-20 minutes3 cups (750 mL)

 

If I missed any whole grains that you want me to add, let me know!

 

 


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