Heather's Rocking Red Pepper Hummus

Bonus ladies!  This delicious recipe has almost no fat.

2-15oz. cans garbanzo beans, drained
1- 12 oz. jar roasted red peppers, in water
1/4 c. lemon juice
1 raw garlic clove
1 t. salt (or to taste)- opational

Process in a food processor and blend on high, one minute or until smooth

Heather's Famous Mexican Bean Salad/Salsa

1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can kidney beans, drained
1 (15 oz.) can cannellini beans, drained and rinsed
1 green bell pepper, chopped
1 red bell pepper, chopped
1 (10oz.) package frozen corn kernels
1 red onion, chopped
1/2 c. olive oil
1/2 c. red wine vinegar
2 T. fresh lime juice
1 T. lemon juice
2 T. sugar
1 T. salt
1 clove crushed garlic
1/4 c. chopped fresh cilantro
1/2 T. ground cumin
1/2 T. ground black pepper
1 dash hot pepper sauce
1/2 t. chili powder

 1.  In a large bowl, combine beans, peppers, corn, onion.
2.  In a small bowl, whisk together oil, vinegar, juices, sugar, salt, garlic, cilantro, cumin, and black pepper.  Season to taste with hot sauce and chili powder.
3.  Pour olive oil dressing over vegetables, mix well.  Chill thoroughly and serve cold.

"Magic Beans"

Don't let Jack in the Beanstalk have all the fun.

Here are some suggestion from the book Fresh from the Vegetarian Slow-Cooker  on how to make "Magic Beans" from any basic batch of beans.

6 cups beans plus:

Southwest:  1 t. ground cumin

4-oz. can chopped green chiles

1 t. paprika

cherry tomatoes

S&P

Asian-Flavor: 2 T. tamari or other soy sauce

2 scallions, minced

1 T. toasted sesame oil

Mediterranean: 1 T. olive oil

2 garlic cloves

1/4 c. pesto

1/4 c. sundried tomatoes, soaked in hot water to cover until softened--

                                drained,chopped

heat oil in small skillet, add garlic (30 sec), stir in pesto and

tomatoes, then beans--warm through.

Very Veggie:  1/3 c. frozen corn, cooked until tender

1/3 c. roasted red pepper

1/3 c. chopped tomato

1 t. liquid smoke or smoked paprika

S&P

How do I make my basic beans better?

Presoak beans 8 hours or so in salted water.  (3 T. to one quart water)

Add interesting stuff to the beans as they cook:
I regularly add the following:
kombu (makes it more "meaty" and digestible--plenty of umami factor)
onions & garlic
bay leaf

Sometimes I add
bouquet of rosemary, thyme, sage or your favorite herbs tied with twine.

Bishop Westergard's Fabulous Black Bean and Sweet Potato Chili

Black Bean and Sweet Potato Chili

2 T. olive oil

1 lg. yellow onion

1 red pepper, chopped

1 green pepper, chopped

2 med. Sweet potatoes, diced

3 lg. garlic cloves, minced

1 T. chili powder

1 t. salt

1 ½ t. cumin

1 ½ t. basil

1 t. pepper

½ t. dried marjoram

1 bay leaf

1 can (14.5 oz) diced tomatoes

1 can (14 oz) vegetable broth

2 cans (15 oz. each) black beans, drained

Juice of 1 lime

Garnish with chopped cilantro, scallion slices, and/or shredded cheddar

1)      Heat oil; add onion and stir until tender. Add peppers and sweet potato; cook, stirring occasionally for 5 minutes. Stir in garlic and cook a minute more.

2)      Add chili powder and the next 6 ingredients; stir and cook for 1 minute. Add tomatoes and broth. Simmer, uncovered, about 30 minutes. Stir in beans and continue to cook 10 minutes. Remove bay leaf and stir in lime juice.

3)      Garnish with cilantro, onion and/or cheddar.

1 Batch of Beans, 5 meals--Leftovers?? This is transformational art!

Beans are so versatile, you'll soon figure out how to transform them into a variety of meals.  Here's an example of what I often do with cooked black beans:

First Night:  On a bed of cooked greens I put brown rice, black beans, garnish with roasted red pepper and sweet potato strips.  Any roasted veg is good, these are colorful.

Second Night:  Sauté some onions, add a little garlic for 30 seconds, mash some of the beans into that and then add more beans with some salsa.  Cook until reduced a bit or as you like.  Add a little salt, if necessary and balsamic vinegar, if you like. If you have chipotle or smoked paprika, throw that in.  Garnish with plenty of cilantro.

Serve as a side dish to anything or as an entrée, serve with tostadas, lettuce, tomatoes, avocado and any of your normal accompaniements (cheese, sour cream, olives, etc..).  Or go for beef or mushroom fajitas.

Third Night:  Depending on how you spiced them, you can puree your beans and use them as a dip for veggies, or as a spread on crostini, or as a bed for roasted or fresh vegetables.

Fourth Night:  I 'm sure you don't really have any of the original batch left by now, but let's pretend you do.  You can take 1/2 of your purée and thin it down with vegetable or chicken stock, to make a soup.  Adjust seasonings, S&P.  Garnish with herbs, diced vegetables, a dollop of oil, or sour cream, or whatever you like.  If you still have roasted veggies, chop them up and they'll taste delicious with this.

Fifth Night:  Take the other 1/2 of your purée (also great if not entirely puréed) and mix it with your grain of choice to make a dough you can shape into balls.  For example, with black beans, as we're using here, I'd add more diced cilantro, a little diced jalapeño, some diced (and I mean diced) onion, millet or quinoa and cornmeal.  When it is thick enough to shape into moist balls, I shape it and then roll the balls in the cornmeal.  finally I fry them into bean croquettes.  You can dip them in a sauce that goes well with the type of beans and seasonings you ended up with.  Here, I'd use salsa or my kids might use ketchup.

Enjoy!

Lentil and Sultana Salad

LENTIL AND SULTANA SALAD from Flatbreads and Flavors

2 c. brown lentils (washed, picked through)

4 c. boiling water

1 1/2 c. long-grain white rice or 3 1/2 c. cooked rice

1 medium red onion, finely chopped

1 c sultanas (golden raisins)

3 T. fresh lemon juice

3 T. olive oil

1/2 c. finely chopped, flat leaf parsley

1 t. salt, 1/2 t. fresh black pepper

Cover lentils with boiling water, soak 1 hour, then drain.  Transfer to saucepan, add 4 c. water (& plenty of salt) and boil.  Simmer, covered, until tender about 40 minutes.  Drain and set aside.

Cook rice.  Cover with 3/4 inch water.  Boil, cover, simmer on low 20 minutes.  

Whisk lemon juice and oil.  Mix everything but parsley.  Let stand in fridge at least 1 hour.  Add parsley, S&P when serving.

Lamb (or not) and White Bean Stew

LAMB AND WHITE BEAN STEW A LA BRETONNE (4 servings) 

1 lb. lean, boneless lamb, cut in 2” cubes

1/2 t. salt

1/2 t. freshly ground pepper

2 T. unsalted butter

4 cloves garlic, finely chopped

1 T. crumbled, dried rosemary or 1 1/2 T. fresh

1 c. dry white wine

3 c. drained cooked white beans such as cannellini

2 (14-16 oz.) cans chopped stewed tomatoes.

Season lamb with S&P.  In large skillet, heat the butter.  Sauté lamb over medium heat, browning on all sides.  (6 min).  Add garlic, rosemary, cook 1 min.

Add wine, and boil, stirring up brown bits.  Add beans and tomatoes and simmer, uncovered, medium low until meat not pink, and sauce thickened. (c. 25 min).  Adjust seasoning, serve.  Great over cooked greens like spinach or kale.

Polenta without all the stirring!

BASIC POLENTA (slow cooker)

1 c. coarsely ground yellow cornmeal, stone-ground if possible

1 1/2 t. salt

5 c. water

milk, broth, water, cream if needed

Stir together, cover, cook on high 2 hours.  Stir, if too thick add liquid of choice.  Cook 30-60 minutes more until thick and creamy.  Serve hot.

Use less liquid (4c.) if you’d like to chill it and slice it later for grilling, broiling, or baking.

Mound up beneath beans, with tomato sauce and cheese or meat.  On top of greens with sautéed mushrooms, etc... you get the idea. (Gorgonzola lovers will find it tastes great with polenta!)

If you want to bake or grill the polenta, use less water when cooking, then let it cool, cut it and use as you like.

Tuscan White Beans with Sage

TUSCAN WHITE BEANS WITH SAGE

1 1/2 c. canelli beans soaked overnight or speed soaked

2 T. olive oil

2 t. coarsely chopped garlic

1 1/2 to 2 t dried sage

2 c. boiling water

-------

s&P

Heat 1 T. oil in cooker, cook garlic until light brown, add drained beans, sage, water to cover beans.  Lock lid.  High heat to bring up pressure, then lower to maintain for 8 minutes (navy beans) or 9 minutes (cannellini).  Allow pressure to come down naturally for 10 minutes.  Quick release any remaining.   If beans aren’t tender, replace lid (don’t lock) and simmer until done).

Stir in additional olive oil, salt and pepper.  To thicken liquid, let beans sit in cooker 1-2 hours with lid ajar or, purée 1 c. of beans in food processor and return to beans.  Serve hot or room temp.

Yellow Split Pea Dal with Apple and Coconut

SPLIT PEA DAL WITH APPLE AND COCONUT

1 T. safflower or canola oil

2 t. whole cumin seeds

1-2 jalapeño peppers, seeded, diced

1 1/2 T. finely minced fresh ginger

4 c. boiling water

1 1/2 c. dried yellow split peas, rinsed, picked over

1/3 c. dried, grated, unsweetened coconut

1 t. ground turmeric

1/2 t. gr. cinnamon

1/8 t. gr. cloves 

1/8 t. fresh ground pepper

1 large granny Smith apple, peeled, cored, cut into 8 chunks

-----

salt and 1/4 c. minced fresh coriander or parsley

----

garnish:

cucumber diced

apple diced

coconut

Heat oil in cooker, sizzle cumin seeds until begin to pop (5-10 sec.)  Stir in jalapeño and ginger, cook  20 sec. add water (stand back), through apple. Lock lid in place.

High heat, bring to high pressure, then lower to maintain for 6 minutes.    Pressure come down naturally or quick-release.  Stir well as add coriander.  If too thick, add water or stock.

Lentil and Sausage (or not) Salad

WARM LENTIL AND SAUSAGE SALAD

2 c. lentils, preferably French Green, rinsed and picked over

2 c. chicken broth (or veg)

2 c. water

1 carrot, cut in chunks

1/2 rib celery

1 lb. garlicky, smoky sausages such as kielbasa or andouille, cut in 1/2” slices

14/ c. balsamic vinegar

2 t. lemon juice

1/2 c. olive oil

1/4 t. fresh ground pepper

2-3 roasted red peppers or 1 (7-oz) jar cut in strips

2/3 c. sliced scallions, including green tops

1/2 c. pitted black olives (niçoise or kalamata)

1 bunch arugula, washed and trimmed

Combine lentils, broth, water, carrot and celery.  Boil.  Reduce to low, cover, cook until tender but not mushy, 25-45 minutes.  (French take longer than brown, red are good too but will loose shape).  Discard celery and carrot, drain.

Cook sausage on medium, stirring frequently, until well browned and cooked through (c. 12)  Remove to plate, leaving brown bits and 1 T. fat.   

Add vinegar and lemon juice to pan drippings and gradually whisk in olive oil.  Season with dressing.  Pour all but 2 T of dressing over lentils and set aside 5 min. to absorb.

Transfer lentils to serving platter, scatter with red peppers, scallions, olives.  Spoon remaining dressing on top, surround edge with arugula.  

Serve with Salt & Pepper

Granola Glory

Maple Granola

3 c. rolled oats

1 c. dried, unsweetened, coconut chips

1 c. pecans or walnuts, quartered

1/2 c. pure maple syrup (grade B is the strongest flavor)

1/2 c. extra-virgin olive oil

1/2 c. packed light-brown sugar

1/4 c. fresh sesame seeds

1 t. coarse salt

3/4 t. fresh grated nutmeg

1/2 c. golden raisins (or dried fruit of choice)

Slow cooker:  Mix in slow-cooker, (Mix well!)  Cook, uncovered, on High for 1 1/2 hours, stirring every 1/2 hour.  Cover and turn to low for an additional 4-6 hours.  Stir every hour or so.

Oven:  preheat to 300*.  Mix well, spread evenly on a rimmed baking sheet.  Bake, stirring every 10 minutes for 40 minutes.  Add raisins and bake 10 minutes more, cool.

Granola Formula (Mark Bittman, How to Cook Everything Vegetarian)

6 c. rolled oats

2 c. mixed nuts and seeds

1 c. shredded or chipped coconut

1/2-1 c. honey or syrup

0-1 c. oil

Dash salt

Spices of choice (cinnamon, nutmeg, ginger....)

Extracts of choice (almond, vanilla--keep it simple)

1 c. raisins or dried fruit of choice

You can substitute nut butter or tahini for 1/2 of the honey and I know you know how to add chocolate chips if you like.

Molasses can be substituted for 1/2 of the sweetener (with chopped fresh ginger, crystallized ginger and crumbled gingersnaps)

Almond-Orange (marzipan (1/4 c. for some of sweetener), almond extract, blanched almonds for the nuts,  omit coconut, add zest of 2 to 3 oranges.  Blend zest and marzipan in to the sweetener, heat to blend well, proceed) Golden raisins, dried apricots, cherries are nice.

Granola Bars:

3/4 c. honey

1/2 c. packed brown sugar

1/4 c. oil

3 c. granola 

Boil honey, oil, brown sugar and  poor over the granola while mixing.  Press into a 8 or 9 inch square pan.  Cool in fridge cut into rectangles.  

(Substitute:  dried fruit for honey/sugar--blend with oil in blender

peanut butter for brown sugar

Drizzle with chocolate or include chocolate chips (ok, or both, if you insist!)

Grains for Breakfast

Whole Grain Porridge

Any mix of whole grains, Double that amount of water, plus a little, salt.   Cook on low in the slow-cooker overnight.

  

For example:  

1/ 2 c. steel-cut oats

1/2 c. brown rice

1/2 c. millet

1/2 c. whole-grain barley

1/3 c. wild rice

1/4 c. polenta (coarse cornmeal) or grits

3 T. ground or whole flaxseed

1/2 t. salt

7 c. water

Cook in slow cooker overnight on low 8-9 hours.  Or, boil 10 minutes, put lid on pot, leave overnight and reheat, finish in morning.

Breakfast Quinoa

2 c whole or low-fat milk

1 c. quinoa, rinsed

3 T. light brown sugar

1/8 t. ground cinnamon

1c. fresh blueberries

salt

Boil milk, add quinoa.  Reduce to low, simmer until 3/4 milk absorbed (15 min).  Stir in sugar and cinnamon until all milk absorbed (8 min.) Stir in blueberries to warm through (30 sec). 

Serve with additional milk, cinnamon, sugar, and blueberries

Oat Groats

To me, a steaming bowl of this, with nuts and berries, is better than gold.

2 c. oats groats

8-10 c. water

salt

Boil, simmer 1 hour or so.  

Alternatively, boil at night, then turn it off and reheat in the morning--it will be done.

Bean Basics

Whatever Hamlet may have said,  I think our query is a bit more pragmatic:  To soak or not to soak, that is the question!  The other question is about salt.  Everyone will tell you that salting beans too early will ensure that they never soften.  This is an oft-repeated and totally erroneous statement.   Adding acidic ingredients, like tomatoes, will have that effect, but salt is best added early.

To get the creamiest, least ruptured beans, you should soak them.  But really, if you don't have time, I don't think anyone is going to care.  Your cooking time increases, but you can still get great results.  However, here are the methods you can use:

Pre-Soak:  Soak overnight, preferably brining them in salt water (3 T. Salt to 4 quarts water) 8-24 hours.
Quick-Soak:  Boil 10 minutes and then let sit 1 hour.

Slow-Cooker:  Soaked beans, cook on low about 8 hours.  Unsoaked, cook on high about 8 hours.
Pressure-Cooker:  Pressure cooking really speeds up bean cooking--I love it.  Lorna Sass has some charts for pressure cooking in her fabulous book, "Great Vegetarian Cooking Under Pressure".  I'll see if I can scan in the chart and post it.

1 cup dry beans makes about 3c. cooked beans.

Here is a chart and some comments from vegparadise.com:

BEAN (1 cup dry)	CUPS WATER	COOK TIME	CUPS YIELD
Adzuki (Aduki)	4	45 - 55 min.	3
Anasazi	2 1/2 - 3	45 - 55 min.	2 1/4
Black Beans	4	1 hr. - 1 1/2 hrs.	2 1/4
Black-eyed Peas	3	1 hr.	2
Cannellini (White Kidney Beans)	3	45 min.	2 1/2
Cranberry Bean	3	40 - 45 min.	3
Fava Beans, skins removed	3	40 - 50 min.	1 2/3
Garbanzos (Chick Peas)	4	1 - 3 hrs.	2
Great Northern Beans	3 1/2	1 1/2 hrs.	2 2/3
Green Split Peas	4	45 min.	2
Yellow Split Peas	4	1 - 1 1/2 hrs.	2
Green Peas, whole	6	1 - 2 hrs.	2
Kidney Beans	3	1 hr.	2 1/4
Lentils, brown	2 1/4	45 min. - 1 hr.	2 1/4
Lentils, green	2	30-45 min.	2
Lentils, red	3	20 - 30 min.	2-2 1/2
Lima Beans, large	4	45 - 1 hr.	2
Lima Beans, small	4	50 - 60 min.	3
Lima Beans, Christmas	4	1 hr.	2
Mung Beans	2 1/2	1 hr.	2
Navy Beans	3	45-60 min.	2 2/3
Pink Beans	3	50 - 60 min.	2 3/4
Pinto Beans	3	1 - 1/2 hrs.	2 2/3
Soybeans	4	3 - 4 hrs	3

Many people are concerned with the reputation that beans have for causing flatulence. Starting your bean ventures with small amounts helps to increase your body's enzyme production gradually. Soaking and cooking the beans thoroughly helps to break down the complex sugars (oligosaccharides) which challenge our digestive systems.
Some herbs that help the digestion of beans can be added during the cooking process. These include bay leaf, cumin, and winter or summer savory, fresh epazote (available in Hispanic markets). Many people from India maintain the tradition of chewing on dried fennel seeds or drinking a cup of fennel tea at the end of a legume meal to aid the digestion.
QUICK-SOAK METHOD: When time is limited, you can wash and pick over beans and put them into a stock pot with water to cover by 3 inches (7.5 cm). Bring to a boil and boil for 10 minutes to remove toxins. Then cover and allow to soak for 1 hour. Discard soak water, add fresh water, and cook until tender.
As a general rule of thumb, 1 cup of dried beans will yield about 2 1/2 - 3 cups (.5 to .75 liters) of cooked beans.

PRESSURE COOKING

For pressure-cooking beans you can choose to soak the beans overnight, use the quick-soak method, or forego soaking altogether. There are well-known chefs, like Emeril Lagasse, who do not soak beans before pressure-cooking.
Whether you choose to soak or eliminate that step, put the beans in the pressure cooker with 3 times as much water as beans. Cook at 15 pounds of pressure for 30 minutes for small beans. For large beans, such as limas or fava beans, pressure cook for about 40 minutes.

COOKING FRESH BEANS

Because few people actually grow beans and go through the time-consuming process of shelling and cooking them, most of the information about preparing beans refers to dried beans. However, fresh beans are delicious and easy to prepare and can often be found at farmers' markets. Fresh black-eyed peas, garbanzos, cannellini, limas, and others offer excellent flavor and nutrition.There are two methods of cooking fresh beans: boiling or steaming. To boil, drop the shelled beans into boiling water to cover, and boil gently for 5 to 10 minutes. You may want to add some onions, garlic, herbs of your choice, and a dash of salt to the water to flavor the beans.
To steam, put about an inch of water into the bottom of a saucepan, and place the beans into a steamer basket that fits into the saucepan. Cover the pan, and steam over boiling water for 5 to 10 minutes.
After fresh fava beans are cooked, their tough skins are usually peeled and discarded. When left on, they give the beans a bitter flavor. To peel the skins, use a small paring knife and peel away one end. Then squeeze the opposite end and the bean will slip out easily.

Millet and Mary's Comforting Coconut-Millet Pudding

Millet follows the basic 1 part grain to 2 parts water recipe, but it is really best when you toast the grains first and then add the water.  It is one of the most ancient grains and predates rice as a staple in Asia.

You will wonder why we've been letting birds have all the fun when you taste this.  It is such an easy substitute for rice and it makes a great pilaf.

Another way to try it (which sustained one of my daughters for a week) is to bake it with an abundance of milk, and some brown sugar.  It thickens like a rice pudding, only without the eggs etc..  For example, if you like coconut as much as we do you can try this:

Coconut Millet Pudding
3/4 c. millet
3 cups milk or coconut milk
1/2 c. honey
1 c. coconut flakes (unsweetened)
1 t. sea salt
1 t. vanilla

1) Scald milk (or not) in large saucepan.
2)  Add remaining ingredients, then pour all into oiled casserole dish.
3) Bake at 350* 1 to 1 1/2 hours until tender
4)  Serve hot or cold.  We love warm with cold jam or preserves, topped with whipped cream if you have it.

If you want it more moist, or if you are reheating a bowl, add more milk.

Enjoy!

Bulgar Salad

If you make a big batch of bulgar you will find lots of ways to use it.  Dress it up with one of the ideas in the "Basic Grains" post, or  throw some in almost any soup.  It is fab...  

Here it is in a salad:

2 cups cooked bulgar  (To cook bulgar use 1 cup bulgar to 3 cups water. Boil, then simmer 45-90 min.)
1 c. frozen corn, defrosted
1-2 diced red peppers,
1 diced jalapeño pepper (optional, obviously)
1 diced red onion
1 chopped avocado
1 large bunch cilantro
Lemon or lime juice (2?)
Olive oil
S&P

Quinoa Tabouleh

Quinoa, or "Inca Gold" is rich in phytonutrients and, although we consider it a grain, is actually related to leafy greens such as swiss chard.  It also contains all nine essential amino acids, meaning it gives you a complete protein.  Besides all that, it is delicious and funny looking.  Really, who wouldn't want to serve their kids something that looks like a UFO?

Quinoa Tabouleh (I usually double this)

1 cup quinoa, rinsed to get off the bitter saponin
Boil in 2 cups water and some salt, simmer, covered for 20 minutes.  Cool.

Add:
2 diced red bell peppers
1 diced cucumber
2 large bunches parsley, diced
2 bunch cilantro, diced
1 bunch mint, diced (opt.)

Fresh squeezed juice of 2 lemons
Olive oil to taste
S&P to taste

Grain Basics

I am excited to hear how many of you are trying out the quinoa and the bulgar!  Hope you love it.  Here are some grain basics.

Rule of Thumb:  1 part grain to 2 parts water (+ optional salt), bring to a boil and simmer about 20 min.

This will get you where you want to go most of the time.  Here are a few exceptions:

Whole oat groats:  1 part grain to 5 parts water, boil it and then simmer for an hour.
Barley:  1 to 3 parts water

An alternative, for any grain, is just to set it boiling, covered by a few inches of water and keep an eye on it.  When it gets tender, drain and you're done.  Could anything be simpler?


WHAT CAN I DO BESIDES BOIL THE GRAIN?

You can make almost any grain into a pilaf by briefly sautéing it, along with onion and garlic if you like, and then adding the boiling water and cooking as normal.  Add seasonings you enjoy.

You can also boil the grain in other liquids to change the flavor:  stock, orange juice, etc..

QUICK WAYS TO ENLIVEN PRECOOKED GRAINS:

1)  Butter or oil and salt
2)  Vinaigrette, pesto, curry or other sauce
3)  Butter or oil, heat it and add your favorite spice, chili powder or curry powder, add precooked grains.
4)  Toast and add chopped nuts or seeds.  Also good with onions, butter or oil.
5)  Fresh herbs

Here is a chart that I found online (at vegparadise.com) which you can use as a starting point.

GRAINS COOKING CHART

GRAIN (1 cup dry)	CUPS WATER	COOK TIME	CUPS YIELD
Amaranth	2 1/2	20 - 25 min.	2 1/2
Barley, pearled	3	50 - 60 min.	3 1/2
Barley, hulled	3	1 hr. 15 min.	3 1/2
Barley, flakes	2	30 - 40 min.	2 1/2
Buckwheat groats *	2	15 min..	2 1/2
Cornmeal (fine grind)	4 - 4 1/2	8 - 10 min.	2 1/2
Cornmeal (polenta, coarse)	4 - 4 1/2	20 - 25 min.	2 1/2
Millet, hulled	3 - 4	20 - 25 min.	3 1/2
Oat Groats	3	30 - 40 min.	3 1/2
Oat, bran	2 1/2	5 min.	2
Quinoa *	2	15 - 20 min.	2 3/4
Rice, brown basmati	2 1/2	35 - 40 min.	3
Rice, brown, long grain	2 1/2	45 - 55 min.	3
Rice, brown, short grain*	2 - 2 1/2	45 - 55 min.	3
Rice, brown, quick	1 1/4	10 min.	2
Rice, wild	3	50 - 60 min.	4
Rye, berries	3 - 4	1 hr.	3
Rye, flakes	2	10 - 15 min.	3
Spelt	3 - 4	40 - 50 min.	2 1/2
Teff *	3	5 - 20 min.	3 1/2
Triticale	3	1 hr. 45 min.	2 1/2
Wheat, whole berries	3	2 hrs.	2 1/2
Wheat, couscous	1	5 min.	2
Wheat, cracked	2	20 - 25 min.	2 1/4
Wheat, bulgur *	2	15 min.	2 1/2

---

Basic cooking directions for all grains begins with measuring the grains and water into a saucepan. If you are cooking 1 cup (240 ml) of grains, use a 2-quart (2 liter) saucepan. Add 1/2 to 1 teaspoon salt if desired.Cover the saucepan and bring to a boil over high heat. Turn the heat down to low, and steam for the recommended cooking time. Lift the lid and test the grains for tenderness. If the grains need more time, cover the saucepan and steam 5 to 10 minutes longer. If the grains need more cooking time and all the water has been absorbed, add up to 1/4 cup (60 ml) of water, cover, and continue steaming.
If tender, turn off the heat and allow the grains to rest 5 to 10 minutes before serving to fluff.
Buckwheat is the exception to the basic directions. Because the grain is so porous and absorbs water quickly, it's best to bring the water to a boil first. Then, add the buckwheat. When the water returns to a boil, cover the saucepan, turn the heat down to low, and time the steaming process.

*Buckwheat groats are available toasted and untoasted. Cooking times are the same.* Quinoa should be well rinsed in a fine strainer for 1 to 2 minutes to remove the saponens, a natural, protective coating which will give a bitter flavor if not rinsed off. * Short grain brown rice is sometimes labeled sweet, glutinous, or sticky brown rice. *Teff can be enjoyed raw as well as cooked. Sprinkle it on salads or over cooked cereals to increase fiber and nutrition. *Bulgur wheat can be covered with 1-inch of warm water and soaked for 1 hour to soften. It is then ready to use in raw salads such as tabbouli.