A Guide To Grains

Don’t know your pearl barley from your bulgur wheat? Tired of constantly Googling things like “what the hell is freekeh” and “is amaranth a Lord of the Rings character”? Here’s a little handy guide to help you learn all the ins and outs of some of the most popular grains on the market. There’s so much more to life than rice, my friend.

What is it?

Bulgur wheat is the common term for cracked wheat berries that have been pre-boiled and crushed into smaller fragments before being packaged up.

What does it taste like?
It’s got a nice and nutty flavour but it’s also just about neutral enough to happily absorb any other flavours you throw at it.

How do I cook it?

It couldn’t be simpler. Simply boil your grains in water for 10-15 mins as you would with pasta. You’ll know it’s done when the grains are tender and have just a slight chew.

What should I eat it with?

Bulgur is an essential ingredient in tabbouleh – a delicious Middle Eastern salad made with plenty of fresh tomatoes and herbs. It also tastes excellent when it’s stuffed into peppers or nestled next to a tranche of salmon.

What is it?

A proper ancient whole-grain wheat that’s absolutely rifling with fibre and protein. It’s been a staple in Italian cooking for centuries but it’s starting to pick up steam in countries all around the world.

What does it taste like?

Farro is rich, nutty, and dense. It’s not a grain you’ll be able to push around in the playground.

How do I cook it?

Rinse your farro and then boil your grains in salted boiling water until tender. Cook time will vary depending on the type of farro you’ve got on hand.

What should I eat it with?

Adding in a handful of farro is a nice way to bulk out a salad or add some texture to a soup or stew. Its high protein content makes it a great one for anyone looking to cut down their meat consumption.

What is it?

A barley grain that’s had its outer fibrous hull removed. Nothing less, nothing more.

What does it taste like?

Nutty, like most grains, but it’s the crunchy texture of pearl barley that makes it unique.

How do I cook it?

Again, as with most grains, it’s advised you give it a bit of a rinse first. After you’ve done that, throw it in some boiling water and let it simmer until tender.

What should I eat it with?

Orzotto is probably the most popular dish you’ll find pearl barley used in. I should probably clarify, seeing as this is Mob, after all, that a traditional orzotto doesn’t involve any orzo. It’s an Italian dish, similar to risotto, where pearl barley is used instead of rice. It’s grand.

What is it?

It’s a grain that’s made by roasting and rubbing green durum wheat.

What does it taste like?

Because it's been roasted, Freekeh has a subtly smoky flavour that separates it from the crowd.

How do I cook it?

Add it to a pan of boiling water and simmer it on a relatively low heat, covered, until the grains are firm but still have a bit of give.

What should I eat it with?

Freekeh makes a great addition to a pilaf but you can basically use it as a substitute for any other grain out there. Salads, stews, soups – you name it, and freekeh will add a bit of a nutritional punch to the party.

What is it?

A small, round grain that’s totally gluten-free. It’s widely consumed across Africa and Asia.

What does it taste like?

It’s slightly sweet (almost like corn) and acts as a sponge for other bolder flavours.

How do I cook it?

If you want your grains to be fluffy and separate, rinse and repeat the method you use to cook most of the grains in this guide by boiling them on the stovetop for 15 or so minutes. If you want more of a porridge-like consistency, add more water to the pot and cook it for longer.

What should I eat it with?

Millet porridge is a popular dish that’s worth trying out at home. Not only is it incredibly filling and packed with plenty of nutrients.

What is it?

An important grain that’s been consumed since the Bronze Age, spelt is regaining popularity today thanks to its high levels of dietary fibre and other vitamins and minerals.

What does it taste like?

A little bit nutty and a little bit sweet, spelt is pretty plain-tasting but that’s also sort of its superpower.

How do I cook it?

If it’s been pearled, spelt can cook in half an hour. If not, it will take about an hour. Simmering it on the hob in a saucepan is the best approach for my money.

What should I eat it with?

Spelt bread that’s been made with flour is one of the most common food products you’ll find made with spelt. That being said, you can make a wholesome risotto with the stuff and tip it into most stews you’ve got going.

What is it?

A pseudo-grain that’s been cultivated by humans for thousands of years. It’s mainly favoured today for its high protein content.

What does it taste like?

Each small gluten-free seed of amaranth delivers a nutty, almost herbal hit of flavour.

How do I cook it?

Amaranth cooks pretty similar to rice and benefits from being treated the same way as that grain. One thing you can do with amaranth, though, is cook it like popcorn so that you get lots of tiny toasted morsels. Try it out.

What should I eat it with?

The grain on its own can be a fun addition to salads while amaranth flour is perfect for adding a little something-something to a loaf of bread or batch of muffins.

What is it?

An extremely healthy pseudo-grain that has a chokehold on Wholefoods customers all over the world. One of the few whole grains out there that’s a complete protein, too.

What does it taste like?

Its nutty and somewhat sweet flavour makes it a popular replacement for pasta and other starchier carbs.

How do I cook it?

Rinse it and cook it on the hob with water like you would with rice. To add an extra oomph of flavour, try simmering it in stock.

What should I eat it with?

Plain chicken breast if you’re a bodybuilder, harissa-coated chicken thighs if you actually care about your tastebuds. Quinoa is a surefire way to upgrade an otherwise simple salad.

What is it?

An underrated grain that’s as delicious as it is gluten-free. ​​Sorghum syrup, which is made from the grain, is widely used as a sweetener in the food industry.

What does it taste like?

Mild and a little bit earthy. Sorghum isn’t showy but it’s incredibly satisfying to eat.

How do I cook it?

Simmer it in boiling water on the stove for an hour. You might need some patience to wait for it to finish but coeliacs will be rewarded in dividends by the end result.

What should I eat it with?

Try sorghum with a curry or a low and slow stew. It shines best when paired with sauces that contain big, bold flavours.

What is it?

A diminutive gluten-free grain, roughly the size of a poppy seed, that’s exceptionally durable.

What does it taste like?

Nutty and fibrous.

How do I cook it?

You can boil teff, steam teff, and even turn teff into flour and use it in baking. The sky’s the limit.

What should I eat it with?

Teff is the main ingredient used to prepare injera – a fermented flatbread that’s a staple of Ethiopian cooking. Injera is deliciously tart and has a really addictive, spongy texture.