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Cooking Whole Grains, Flakes, Cereals & Beans.
How To ---
| Per 1 cup of dry |
Add water |
Cover & simmer about |
| Barley |
2-1/2 cups |
60 minutes |
| Millet |
3-12 cups |
30 minutes |
| Oat flakes |
3 cups |
30 minutes |
| Rice, short grain |
2-1/2 cups |
50 minutes |
| Rice, medium grain |
2 cups |
50 minutes |
| Rice, long grain |
1-1/2 cups |
45 minutes |
| Rice, flaked |
2 cups |
20 minutes |
| Rye |
2-1/2 cups |
60 minutes |
| Rye flaked |
2 cups |
20 minutes |
| Wheat |
2-1/2 cups |
60 minutes |
| Wheat flaked |
2 cups |
20 minutes |
| Wheat cracked |
3 cups |
20 minutes |
| Chick-peas (soak over night) |
4 cups |
2 - 3 hours |
| Lentils |
3 cups |
1 hour |
| Pinto beans |
3 cups |
2 - 3 hours |
| Soybeans (soak over night) |
4 cups |
3 - 4 hours |
| Soybeans, flaked |
2 cups |
1 - 2 hours |
| Split peas |
3 cups |
45 minutes |
Note --- The above approximations, which will vary with altitude and
several other factors, are for cooking up all the free water. For soups, more
water and longer simmering times are required. The more people who drop in
unexpectedly, the more water. Excess water should never be poured off, as it
contains vitamins and minerals from the food cooked in it. If there is an
excess, you might save it for soup stock.
COOK DO'S AND DON'TS
VEGETABLES
AVOID: Overcooking
- using large amounts of cooking water - adding soda - starting in cold water -
draining cooking or canning liquid into sink - & boiling.
TRY TO: Cook until they are just tender - steaming using no more then
1/2 cup of water - use remaining water in soups - start in boiling water - serve
as soon as they are ready.
GRAINS
GRAINS: Should be thoroughly cooked requiring an hour or more.
Steaming is best in a vapor or in a double boiler using a small amount of water.
BROWN RICE: Always check your rice for the presence of any foreign
bodies; a small stone or other particle can spoil someone's enjoyment of an
entire meal. There is no pre-cleaning method that is 100%. Wash your rice.
1 cup brown rice
2 cups water
1/2 teaspoon salt
Bring the water to a boil & allow to boil for 3 minutes. Reduce heat to
lowest level & simmer , covered, for 40 minutes to 1 hour or until water has
all been absorbed & rice is just beginning to scorch. Remove from heat,
stir, let stand for 5 minutes & it's ready to serve. DO NOT STIR RICE WHILE
IT IS COOKING.
| |
BROWN RICE |
WHITE RICE |
| Calories |
150 |
148 |
| Protein |
3.8 |
3.3 |
| Fat |
0.9 |
| Carbohydrates |
37 |
35.8 |
| Calcium |
18 |
4 |
| Magnesium |
45 |
| Phosphorus |
110 |
28 |
| Potassium |
105 |
| Sodium |
423 |
404 |
| B1 |
.14 |
.19 |
| B2 |
.03 |
| B5 |
2.3 |
| B6 |
.93 |
| Biotin |
18 |
| Choiline |
168 |
| Folic |
.03 |
| Inositol |
.18 |
| Niacin |
21 |
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