Don’T Know Beans About Grains? Here’S A Guide

More and more varieties of grains are becoming available in grocery stores. Here is a guide to some of them:

Couscous: The name rhymes with “moose-moose.” It’s not a grain, but a grain product made from semolina wheat flour. It’s a staple in North African and some Middle Eastern cuisines. Unlike raw, whole grains, couscous is quickly prepared by soaking it in boiling broth, juice or water for about 5 minutes.

Quinoa: Pronounced KEEN-wah. Uncooked, these tiny yellow seeds look like the vermiculite used to pot plants.

Cooked, they triple in size to become pale-colored, slightly chewy beads. Quinoa has the highest nutritional profile of any grain and is high in B vitamins, iron, zinc, potassium, calcium and vitamin E. The World Health Organization says it equals milk in protein quality. To prepare, rinse thoroughly and cook 1 cup of quinoa in 2 cups of liquid for 20 minutes.

Bulgur: This is wheat berries that have been partially cooked and then cracked into fine, medium or coarse grains. It’s not the same as cracked wheat, which is uncooked. Bulgur is tender and chewy with a nutty, whole-wheat taste. Usually used in Middle Eastern tabbouleh, it also makes excellent pilaf and lends pleasing flavor to chili and soup. To prepare: Pour 2 cups boiling, salted water over 1 cup bulgur in a large bowl. Allow to soak for up to 30 minutes. Drain the excess water, if any.

Pearl barley: This is barley with the hull and most of the bran removed; the remaining grain is steamed and polished. Pearl barley is the kind widely available in supermarkets. Whole-grain or hulled barley is more nutritious. To prepare, stir 1 cup of pearl barley into 2-1/2 cups of boiling water and simmer, covered, for about 45 minutes until it’s tender but still chewy.

Brown rice: This is any rice - long-grain, short-grain, basmati or other - with the outer husk removed but the germ and bran layers intact. It has a nutty flavor and chewy, tender texture. Brown rice is best soaked and prepared in a pressure cooker to make it more digestible. Otherwise, soak the rice at least an hour or overnight, then cook 1 cup of it in 2-1/2 cups liquid in a heavy pot with a tight-fitting lid for 45-50 minutes.

Kasha: This is chestnut-colored, hulled, roasted buckwheat seeds. Unroasted, the seeds are called groats. Botanically, buckwheat is related to rhubarb and is a seed, not a grain, and has a heavy, malty flavor. Cook 1 cup of kasha in 2 cups of liquid for 20-30 minutes.