Grains

Grains (H)

Versatile, nutritious and long-lasting – it's no wonder grains are a store cupboard staple. Discover ancient and modern varieties with our guide.

1 Choose

Most grains will keep fresh in an airtight glass or plastic container for up to a year. Store in a cool, dry cupboard, away from the light.

2 Store

These days, few grains require soaking overnight. Boiling, steaming and microwaving are the most reliable cooking methods.

3 Eat

Swap traditional carbohydrate sides, such as potatoes or rice, for slow-release grains. They help to bulk up – and add a nutty flavour to – roasts, stews and salads.

Buckwheat 150x150Buckwheat

Despite its name, buckwheat is a wheat-free seed and great for a gluten-free diet. The triangular groats can be boiled then roasted and used in salads or to make porridge. Buckwheat flour is versatile too.

 

Bulgur wheat 150x150Bulgur wheat

Made from wheat that's been parboiled, dried and then cracked, this Middle Eastern staple can be cooked for some time without becoming soggy. Try it in soups, stews and casseroles, or in salads.

 

 

Quinoa 150x150Quinoa

Pronounced 'keen-wah', this fashionable grain has been eaten in South America for thousands of years. When cooked, it quadruples in size and becomes translucent. Stir through salads and veg dishes.

 

Pearl barley 150x150Pearl barley

Pearl barley is barley that has had its hull and bran removed, giving it its pale colour. It's great for adding texture to stews and soups, or enjoy it in classic rice dishes, such as paella or pilaf.

 

 

Couscous 150x150Couscous

Originating from North Africa, these tiny granules are made from steamed and dried durum wheat. Most couscous sold is already pre-cooked – you just need to hydrate it with boiling water to make it light and fluffy. Use it as the base for hearty bowl food, topped with your choice of filling veg and protein.

Freekeh 150x150Freekeh

This green-tinged grain is made from durum wheat, which has been polished to remove the shells, then cracked. It may take up to 45 minutes to cook, but the result is a wonderfully nutty tasting grain with a pleasing bite. Try it in salads or with roast chicken.

 

Get grains into your diet with this hearty Pearl barley and sausage stew.

February 2016 coverAs featured in Tesco Magazine February 2016.

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