Cooking with quinoa, farro, millet, and other ancient grains

Ancient grains like quinoa, farro, and millet have been dietary staples for thousands of years. These grains are making a comeback due to their nutritional benefits, versatility in cooking, and unique flavors. Incorporating ancient grains into your meals can enhance both the taste and nutritional value of your dishes. Here’s how you can cook with quinoa, farro, millet, and other ancient grains.

Quinoa

Nutritional Benefits: Quinoa is a complete protein, containing all nine essential amino acids. It’s also rich in fiber, magnesium, iron, and antioxidants.

Cooking Instructions:

1. Rinse 1 cup of quinoa under cold water to remove its natural coating (saponin), which can taste bitter.
2. Combine the rinsed quinoa with 2 cups of water or broth in a pot.
3. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes until the liquid is absorbed.
4. Fluff with a fork before serving.

Recipe: Quinoa Salad with Veggies and Feta Ingredients:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions:

1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Garnish with fresh parsley before serving.

Farro

Nutritional Benefits: Farro is high in fiber, protein, and several vitamins and minerals, including magnesium, zinc, and B vitamins.

Cooking Instructions:

1. Rinse 1 cup of farro under cold water.
2. Combine the rinsed farro with 3 cups of water or broth in a pot.
3. Bring to a boil, then reduce the heat to medium-low, cover, and simmer for 30-40 minutes until tender but still chewy.
4. Drain any excess liquid before serving.

Recipe: Farro Risotto with Mushrooms Ingredients:

• 1 cup farro
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 8 oz mushrooms, sliced
• 4 cups vegetable broth
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh thyme, chopped

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened.
2. Add the mushrooms and cook until they release their juices.
3. Stir in the farro and cook for 1-2 minutes.
4. Gradually add the vegetable broth, one cup at a time, stirring frequently until the liquid is absorbed before adding more.
5. Continue until the farro is tender and the mixture is creamy.
6. Stir in the Parmesan cheese, salt, and pepper.
7. Garnish with fresh thyme before serving.

Millet

Nutritional Benefits: Millet is gluten-free and rich in magnesium, phosphorus, and antioxidants. It’s also a good source of protein and fiber.

Cooking Instructions:

1. Toast 1 cup of millet in a dry pan over medium heat for 2-3 minutes until it smells nutty.
2. Add 2 cups of water or broth to the pan.
3. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes until the liquid is absorbed.
4. Fluff with a fork before serving.

Recipe: Millet Pilaf with Vegetables Ingredients:

• 1 cup cooked millet
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 carrot, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 cup frozen peas
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro, chopped

Instructions:

1. Heat the olive oil in a large pan over medium heat. Add the onion, carrot, bell pepper, and garlic, and sauté until softened.
2. Stir in the cooked millet and frozen peas.
3. Season with cumin, salt, and pepper.
4. Cook for an additional 5 minutes, stirring occasionally, until the peas are heated through.
5. Garnish with fresh cilantro before serving.

Other Ancient Grains

Amaranth: Amaranth is high in protein, calcium, iron, and magnesium. It has a slightly nutty flavor and can be used in porridges, soups, and stews.

Cooking Instructions:

1. Combine 1 cup of amaranth with 2.5 cups of water or broth in a pot.
2. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes until the liquid is absorbed.
3. Stir occasionally to prevent sticking.

Recipe: Amaranth Porridge with Fruits and Nuts Ingredients:

• 1 cup cooked amaranth
• 1 cup almond milk
• 1 tablespoon honey
• 1 teaspoon cinnamon
• Fresh fruits (berries, banana slices)
• Nuts (almonds, walnuts)
• Seeds (chia seeds, flaxseeds)

Instructions:

1. In a pot, combine the cooked amaranth, almond milk, honey, and cinnamon. Heat until warm.
2. Serve the porridge in bowls, topped with fresh fruits, nuts, and seeds.

Teff: Teff is rich in iron, calcium, protein, and resistant starch, which aids in blood sugar management.

Cooking Instructions:

1. Combine 1 cup of teff with 3 cups of water or broth in a pot.
2. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes until the liquid is absorbed.

Recipe: Teff Salad with Avocado and Corn Ingredients:

• 1 cup cooked teff
• 1 avocado, diced
• 1 cup corn kernels (fresh or frozen)
• 1/4 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked teff, avocado, corn, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

Bottom Line

Incorporating ancient grains like quinoa, farro, millet, amaranth, and teff into your diet is a fantastic way to enhance your meals with nutrition and flavor. These grains are versatile and can be used in a variety of dishes, from salads and pilafs to porridges and risottos. Experimenting with ancient grains can lead to delicious and healthful culinary discoveries, making them a valuable addition to your kitchen repertoire. Happy cooking!