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Preparation of whole grains before cooking is fairly simple: most require only washing or soaking before they can be cooked. Some grains are best when they are lightly toasted, which reduces the required cooking time and enhances the flavor of the grain.
Cleaning/Rinsing Grain | Soaking Grain | Toasting Grain |
Cleaning/Rinsing Grain
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Rinsing Rice
It is usually advisable to rinse whole grains before cooking to clean the grain and to remove any debris that may be present. Rice is often rinsed before cooking, but there are some instances when this is not necessary. Some of the factors to consider before rinsing rice include the type of rice, the country of origin, type of processing, and the cooking method. Imported rice harvested by hand should be rinsed to remove any random particles that may be present. Some types of rice with a high starch content, such as Asian rice varieties, can be rinsed to remove some of the stickiness of the rice. Asian cooks often rinse rice several times, not because they are overly fearful of contaminants in the rice, but because the extra rinsing is an important step in producing perfectly cooked rice. The repeated rinsing allows the rice to be cooked in a smaller quantity of water and produces excellent results. However, rinsing rice several times (especially varieties that do not require rinsing) can also reduce the nutritional value of the rice. White rice that is processed and packaged for sale in food stores has been thoroughly cleaned and usually has been enriched (especially if it is processed and sold in the United States). Nutrients are sprayed on the rice because the removal of the bran and germ during processing eliminates many of the nutrients. This coating of vitamins and minerals is water-soluble, so excessive rinsing removes most of these nutrients. If the nutritional value is of importance, it is not advisable to wash many types of white rice prior to cooking.
Cleaning Quinoa
Rinsing and cleaning are especially important with quinoa. A powdery resin called saponin covers quinoa seeds, which must be rinsed off before the seeds are used. If the seeds are not rinsed properly, the resin will produce a bitter flavor that can be very unpleasant. Quinoa sold in the United States (including imported quinoa) is washed and well processed, so the saponin usually is not an issue, but it is still a good idea to give the seeds a quick rinse before cooking. |
| Unprocessed quinoa must be washed thoroughly before it is used. The seeds should be cleansed in a large bowl containing cold water. |
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| Rub the seeds briefly in the water to loosen the resin. |
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| Strain the quinoa (the strainer should be made of a fine mesh because the seeds are so small). |
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| To finish the process, the strainer should be positioned under cold running water, rinsing the seeds until the water runs clear. |
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Soaking Grain
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Some grains are best if they are soaked before they are cooked, which helps to reduce the necessary cooking time. Rye grains should be soaked for several hours prior to cooking to achieve the best results. Barley, brown rice, and wild rice are also commonly soaked prior to cooking in order to tenderize the grain and reduce the required cooking time.
Soaking Rye |
| The rye grains should be rinsed briefly before soaking. Use a strainer to rinse the grain under cold running water. |
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| In a large bowl, pour cold water over the grain and allow it to soak for several hours. Because nutrients may leach out of the grain due to the soaking, consider cooking the grain in the soaking water to preserve some of the nutrients. |
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Toasting Grain
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Before grains are cooked, it is often beneficial to toast them first. The toasting gives the grain a head start on cooking, which often reduces the required cooking time when boiling, steaming, or baking. A quick toasting of the grain adds flavor to the final dish. Most grains can be toasted on the stovetop or in the oven.
Stovetop Toasting |
| Millet is a grain that benefits from toasting before it is cooked. It easily toasted if a small quantity is placed evenly in a heavy-bottomed pan and heated for about 5 minutes. No oil or grease is necessary, but a small quantity can be added to the pan to prevent the grain from sticking. |
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| The grain should be tossed and shaken in the pan to prevent it from burning. |
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Oven toasting is another easy method for toasting grain. Barley, for example, can be lightly toasted in the oven before be added to soups and other dishes. Simply spread the barley grains evenly on a baking dish and toast for about 10 minutes in a 350º oven. |
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| The toasted barley provides a richer, nuttier flavor to soups, stew, casseroles, and salads or it can be cooked in water after toasting and enjoyed as a side dish. |
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