Great Grains
Some 8000 years ago a common wheat variety emerged that today dominates wheat production worldwide. That variety is the common bread wheat which currently makes up a large percentage of global wheat supplies. Until the early 19th century, it was grains like barley, bulgur, spelt and emmer or farro that were the staple foods. It is these grains, amongst others, that are ancient grains.
Their value lies in their benefits for digestion and wellbeing, and they are delicious ingredients when cooked and used in the best way. They make wonderful additions to salads, soups, stuffings and pilaf and are great for bread making and baking.
Spelt
Often confused with farro, spelt has a firmer texture and takes much longer to cook. It has a lovely nutty flavour and a firm texture. It does not absorb the flavour of other ingredients. As a grain it can be used in multigrain breads, added to salads and soups and incorporated into recipes where rice is traditionally used, but a firmer texture is preferred. Spelt is easy to digest and is low in gluten which makes spelt flour a good alternative for making pasta, bread and sweet and savoury biscuits.
To cook: Combine 1 cup spelt with 3 cups water. Bring to the boil and cook for 40-60 minutes until tender but retaining a little bite.
Farro
Farro is a much softer grain than spelt and carries flavours well. It is chewy and nutty and can be used as a substitute for rice in risotto (farrotto), and is a fantastic base for salads, soups, and dishes like this Slow Cooked Lamb with Farro and Salsa Verde.
To cook: Cracked - Bring three cups of salted water to boil and add 2 cups farro, cook for 15 minutes on a rolling simmer.
Wholegrain - In a saucepan of water, bring grains to boil, then cook for 20 minutes on a rolling simmer.
Buckwheat
The edible part of buckwheat is actually a seed rather than a grain and is also known as groats. These ‘seeds’ are gluten free and full of nutrients. They need to be simmered until tender. They may then be added to salads and stews for nutty texture or baked and added to mueslis or granolas for crunch! Buckwheat flour is perfect for pancakes and blini.
To cook: Bring 2 cups of water or stock to boil, add 1.5 cups of buckwheat, stirring to prevent them sticking. Reduce heat to a simmer with lid on saucepan, cook for 15 minutes then remove from heat and let stand for 5 minutes before serving.
Black Barley
Not only distinctly different in appearance but its striking colour also develops a rich, glossy sheen when cooked- black barley has a more vibrantly nutty taste than traditional barley. As a 100% wholegrain, black barley is rich in nutritional value, particularly high in fibre.
Black barley has its bran intact and it retains its firm, plump texture during cooking, making it perfect in soups, stuffings and stews. It's also great when mixed with other grains, due its somewhat chewy, contrasting texture, like we did in this Harissa, Hummus, Carrot and Grain Salad.
To cook: Place 1 cup of black barley into a saucepan and add 3 cups of water and a big pinch of salt. Bring to a boil, reduce heat to a simmer, cover the saucepan. Cook for 35-45 minutes. Once desired texture is reached drain off excess liquid using a strainer.
Bulgur
Bulgur is an ancient Mediterranean whole grain made from wheat berries that have been processed to break down some of the outer layer, making it a quick-cooking grain with a light, fluffy texture. Also known as bulghur wheat it is a versatile Middle Eastern staple and is a key ingredient in tabouli and kibbeh. It’s a wonderful grain for making pilaf and stuffed capsicums. For a refreshing but satisfying salad, combine soaked bulgur wheat with chopped parsley, tomatoes, cucumbers, mint, lemon juice, and olive oil.
To prepare: Soak it in hot water for about 10-15 minutes until tender.
Quinoa
Quinoa (pronounced keen-wah), often hailed as a superfood, is a complete protein source with a delicate, nutty taste. This versatile grain can be found in many varieties, but white, black and red are the most readily available. White has the mildest flavour with the fluffiest cooked texture, making it great for porridge, breakfast bowls and baking. Black is earthy in flavour with a coarse texture, perfect for mixing with beans and pulses and bold, spicy flavours. Red has a pronounced nutty flavour and chewy texture and holds its shape when cooked, which is great for salads and soups.
To cook: Rinse one cup of quinoa, place in a saucepan with two cups of water and bring to the boil. Reduce to a simmer, cover and cook until all the water is absorbed (10-15 min).
Wheat Berries
Wheat berries, the whole kernel of wheat, have a hearty chew, a rich, nutty flavour and are rich in nutrients, including fiber, protein and B vitamins. Once cooked, wheat berries are a fantastic ingredient to add texture and heft to salads, soups, and grain bowls. Toss cooked wheat berries with roasted butternut pumpkin, spinach, cranberries, pecans and a dressing of maple syrup, Dijon mustard and cider vinegar for a wholesome autumnal salad.
To cook: Place 1 cup of wheat berries into a saucepan and add 3 cups of water and a big pinch of salt. Bring to a boil, reduce heat to a simmer and cover. Cook for 35-45 minutes. Once desired texture is reached drain off excess liquid.
Pearl Barley
This grain has a pleasantly creamy texture when cooked, making it a great alternative to rice when making risotto, and adds a comforting element to soups and casseroles. It can also be used to make porridge!
To cook: Place 1 cup of pearl barley into a saucepan and add 3 cups of water and a big pinch of salt. Bring to a boil, reduce heat to a simmer, cover the pan (check regularly to make sure there is enough water, add a bit more if it is dry). Cook for 25-35 minutes. Once desired texture is reached drain off excess liquid using a strainer.
Freekeh
Freekeh is roasted green wheat. Nutty, like most wheat grains are, but with a unique slightly smoky character. When cooked, the whole grain holds its shape well and has a chewy texture that is perfect for salads, grain bowls, as substitute for pasta, or in recipes like this Freekeh, Cranberry & Chestnut Stuffing and Chicken Pot Pie with Freekeh Crumble.
To cook: Cracked - Place 1 cup of cracked grain freekeh, 3 cups of cold water and ½ tsp of salt (optional) into a saucepan and bring to boil. Cover and simmer for 15-20 minutes until tender or until liquid is absorbed.
Wholegrain - Place 1 cup of Wholegrain freekeh, 4 cups of cold water and ½ tsp of salt (optional) into a saucepan and bring to boil. Cover and simmer for 35-40 minutes until tender or until liquid is absorbed.
Amaranth
An ancient grain (actually a seed) native to the Americas that is similar to quinoa, packed with protein, fiber, and essential minerals, and is naturally gluten-free. It has a pronounced herbaceous flavour, and is commonly found in ground form as a flour that can be used for gluten-free baking. In its seed form, amaranth can be used as an alternative to rice or made into a creamy porridge, or it can be dry toasted and used as a crunchy topping for sweet and savoury dishes.
To cook: Boil 1 ¾ cups of water then add 1 cup of rinsed amaranth, lower heat, cover and simmer until the water has been absorbed, about 20-25 minutes. Fluff grains with a fork.
For making porridge, increase water to 2.5 cups.
To cook amaranth with brown rice combine 1/3 cup of amaranth with 2/3 cup of brown rice and 2 cups of water. Cover and cook for 30-45 minutes.