Do Whole Grains Need to be Boring?
Ask the Chef | Cooking Tips and Techniques
I am trying to serve more whole grains with our meals but my family thinks they are boring. How can I make them taste better?
-- Question from LCK Cooking Well Reader
Whole grains, such as brown rice, quinoa, farro, barley, and more, have been a part of cuisines across the world for approximately 4,000 years. They are a sustainable food source packed with valuable nutrients that support better health and well-being.
Despite being a versatile pantry staple, whole grains are oftentimes thought of as “boring” or “flavorless.” Sometimes, this might be true. When left to their own devices, they may not be the most exciting and flavorful food. Yet, there are many flavoring components that can be added during or right after the cooking process to boost their desirability factor. To top it off, creating flavorful grains at home is more cost-effective, healthier, and offers more variety than buying that box of processed flavored rice from the grocer!
To get started, think about the general flavor profile of the meal and what will accompany the whole grain. If the whole grain is served with a flavorful sauce, such as a curry, there may not be a need to add additional flavoring ingredients to it. The sauce will take care of that. When more flavor is desired, punch it up by selecting aromatic vegetables, liquids, seasonings, and add-ins that will complement the other meal components.
For example, one of my favorite ways to prepare brown rice is to use canned coconut milk as part of the cooking liquid, and then stir in chopped herbs or green onions just before serving. Adding a pinch of turmeric to the coconut milk is wonderful, as well. When served alongside fish, seafood, or another protein, the meal is tasty and feels a bit special.
Any of the following suggestions can be used individually or in combination. It may be enough to simply sauté a few aromatic vegetables or replace the water with another cooking liquid. From there, adding a seasoning or two may achieve the desired results. Or, choose one or more of the add-ins to finish the dish. The combinations are endless - a different variation could be made each week without repeating for quite some time.
Aromatic Vegetables
Aromatic vegetables are the foundation for flavoring so many dishes. Sauté the vegetables in a healthy oil before adding the whole grain and liquid to the pan in order to soften them and help release their flavor.
onion, shallot, or leek (diced)
fresh garlic (minced or grated)
fresh ginger (minced or grated)
fennel bulb (thinly sliced or diced)
bell pepper (small dice)
jalapeno or poblano (fine dice)
carrot (small dice)
celery (small dice)
Liquids
Flavorful liquids are an easy way to give whole grains a boost. Replace all of the usual water called for in the cooking instructions or use 1/2 of an alternate liquid + 1/2 water.
canned coconut milk
oat or almond milk
broth or stock (low or no added salt)
vegetable juices - such as carrot or tomato juice, low sodium (1/2 juice + 1/2 water)
fruit juices - such as orange or apple juice (1/2 juice + 1/2 water)
herbal of smokey tea (1/2 brewed tea + 1/2 water)
Seasonings
Add any dried herbs or spices to the cooking liquid before cooking the whole grain. The amounts shown are approximate for 2 - 3 cups of cooked whole grain and can be adjusted depending on taste preferences. (You may like more or less!)
garlic powder, onion powder (1/4 teaspoon)
dried herbs - such as cilantro, basil, thyme, parsley (1 - 1 1/2 teaspoons)
dried herb blends - Italian, Mediterranean, Herbs de Provence, and others (1 - 1 1/2 teaspoons)
bay leaf (1)
dried seasonings - turmeric, saffron, cinnamon, nutmeg, allspice, cloves, cumin, coriander (1/2 - 1 teaspoon)
dried seasoning blends - curry powder, chili powder, taco seasoning, another seasoning blend (1/2 - 1 teaspoon)
tomato sauce, low sodium (2 - 4 teaspoons)
soy sauce, Worcestershire sauce, coconut aminos, or miso paste (2 teaspoons - 1 tablespoon)
kombu or dried seaweed (small piece)
Add-Ins
During the last 5 minutes of whole grain cooking time, place any of these items on top of the whole grain. Replace the cover on the pan and finish cooking. Remove the pan from the heat, keep covered, and allow the mixture to rest for 5 - 8 minutes while the add-in items continue to heat and blend into the dish. When ready to serve, fluff the whole grain and gently incorporate the add-ins. The amounts shown are approximate for 2 - 3 cups of cooked whole grain and can be adjusted.
cooked veggies (a great way to use up extras or leftovers!) - scallions, mushrooms, zucchini, broccoli, squash, fresh greens, and another favorite (1/2 - 1 cup)
beans, chickpeas, edamame (1/2 - 1 cup)
salsa or pico de gallo (1/4 - 1/2 cup)
dried fruit - whole raisins or chopped larger fruit pieces (1/4 - 1/3 cup)
TIP: Add-ins are an easy way to jazz up unseasoned whole grain “grocery store helpers” such as frozen brown rice or quinoa.
After the whole grain has finished cooking, stir in any of these items. When adding any of the liquids below, cover the pan, and allow the mixture to rest and absorb for 3 - 5 minutes. For herbs, nuts and seeds, or cheese, no resting time is required.
hot sauce, buffalo sauce
a sprinkle of rice wine vinegar or lime juice
a drizzle of an herbal or citrus vinaigrette
fresh soft herbs - such as parsley, thyme, cilantro, or basil
nuts and seeds
grated or shredded Parmesan, cheddar, or Gruyere cheese
COOKING TIP
The pilaf method (or absorption method) for cooking whole grains works best when the goal is to season the grains.
This method involves lightly toasting the grains in the saucepan before adding the cooking liquid and other seasoning components, then covering and simmering them until the liquid is absorbed and the grains are tender.
It can be done in a tightly covered pan on the stovetop, or in a rice cooker or multi-cooker, such as Instant Pot, Zavor, or another brand. See your particular small appliance model for cooking instructions.
Cooking times vary by grain. For more in-depth information on cooking whole grains, check out these handy guides from the Whole Grain Council:
Whole Grain Cooking Tips - The Whole Grain Council
Cooking and Eating Gluten-Free Whole Grains - The Whole Grain Council
RECIPE
A recipe is certainly not necessary when adding flavor to whole grains. You may enjoy, as I do, creating your own concoctions by playing around with available ingredients. There’s really no one right way to season whole grains, it mainly depends on what appeals to your tastebuds.
If you wish to have somewhere to start, though, here’s a good standard recipe to have in your back pocket - VEGGIE RICE PILAF. It uses the stovetop “pilaf” cooking method, allowing the grains to absorb the cooking liquid, aromatics, and seasonings to produce a flavorful dish with a fluffy texture. The recipe can be adapted for use in a rice cooker or multi-cooker, and for use with different whole grains. Consult the specific appliance manual and whole grain cooking charts (such as those listed above) for instructions on liquid amounts and timing.
YOUR TURN…
Do you have a favorite way to season whole grains? Share it with us here.
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