Hearty, Healthy Grain Dishes

When you need a grain to cushion stews and stir-fries, to stuff into vegetables, or to power pilafs, chances are you reach for rice. And while there’s nothing wrong with rice—particularly if you’ve made the switch to brown—exploring a variety of whole grains can expand your culinary horizons and add even greater nourishment to your meals.Distinctively flavored and textured, these grains hold their own with the hardy produce and bold flavorings.

Apart from adding character to meals, whole grains are superb sources of fiber and protein, while remaining blessedly low in fat. Because the bran and germ are left intact, they also are fine sources of B vitamins, vitamin E, and an array of minerals.

It would certainly be possible to be health-conscious and never eat millet or bulger. But why miss out on one of the richest sources of sustenance available?

See also Grain Salads
For more on getting to know whole grains, see Guide to Grains

• Lemony Bulgur with Green Beans and Walnuts
• Millet-Stuffed Golden Squashes
• Buckwheat Groats (kasha) with Vermicelli and Fall Vegetables
• Marinated Wheat Berries, Wild Rice, and Black-Eyed Peas

Lemony Bulgur with Green Beans and Walnuts

Serves: 6 to 8
Adapted from Vegetarian Celebrations

The bulgur is filling and hearty, but the lemony flavor and the young string beans give this dish its touch of spring.

• 3/4 cup raw bulgur (presteamed cracked wheat)
• 2 tablespoons olive oil
• 1 large onion, quartered and sliced
• 2 cloves garlic, minced
• 1 cup sliced mushrooms
• 1 cup canned navy beans, drained and rinsed
• 2 cups slender green beans, cut into 1-inch lengths and steamed until tender-crisp
• 3 tablespoons finely chopped walnuts
• 2 to 3 tablespoons minced fresh dill
• Juice of 1 lemon, more or less to taste
• 2 tablespoons reduced soy sauce, or to taste
• Freshly ground pepper to taste

Place the bulgur in a heatproof dish. Pour 1 1/2 cups of boiling water over it and cover until the water is absorbed, about 30 minutes. Fluff with a fork. Heat the oil in a large skillet or wok. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is lightly browned.

Add the mushrooms; cover and “sweat” until they are wilted. Stir in the bulgur and all remaining ingredients and cook over low heat, stirring frequently, for 10 minutes. Transfer to a covered casserole dish to serve.

Millet-Stuffed Golden Squashes

Serves: 4 generous servings, or 8 smaller

Millet is an excellent grain to use for stuffing vegetables, since it cooks to a slightly adhesive quality. And using sweet, small orange squashes makes for a festive and filling entree.

• 4 small organic winter squashes (carnival, golden acorn, delicata, or other)
• 2/3 cup raw millet
• 1 1/2 tablespoons olive oil
• 1 large organic onion, chopped
• 2 cloves garlic, minced
• 1/2 medium organic red bell pepper, finely diced
• 2 tablespoons wheat germ
• 1/3 cup fresh organic orange juice
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• Salt and freshly ground pepper to taste
• Extra wheat germ for topping

Bring the water to a simmer in a saucepan. Stir in the millet, then cover and simmer gently until the water is absorbed, about 35 to 40 minutes.

The squashes may be pre-baked in the oven or microwave. If using the oven, preheat it to 375 degrees.

Cut the squashes in half lengthwise. Place the halves in a baking dish, cut side up, with about 1/4 inch of water on the bottom, and cover. Bake in the oven for 30 to 45 minutes, depending on the type and size of squash used, until easily pierced with a knife but still nice and firm.

Allow the squashes to cool until cool enough to handle. Scoop out and discard the seeds. Scoop out the squash pulp, leaving a sturdy shell of about 1/2 inch all around. Chop the pulp finely.

Heat the oil in a large skillet. Add the onion, garlic, and bell pepper and sauté over medium heat until the onion is golden. Add the cooked millet, wheat germ, orange juice, and seasonings. Stir together.

Stuff each pepper half generously with the millet mixture. Top with extra wheat germ and sprinkle each with a little paprika for color. Cover loosely with foil and bake for 25 minutes. Uncover and bake for another 15 minutes, or until the peppers are done to your liking. Serve at once.

Buckwheat Groats (kasha) with Vermicelli and Fall Vegetables

Serves: 4 to 6

Buckwheat groats constitute an invigorating texture and assertive flavor to an otherwise mild pasta dish.

• 2 tablespoons olive oil
• 1 cup buckwheat groats (kasha)
• 15- to 16-ounce can egetable broth
• 1 cup raw vermicelli (thin spaghetti), broken into 2-inch lengths
• 1 medium red bell pepper, cut into narrow 2-inch-long strips
• 1/2 medium jicama, peeled and cut into 1 /2-inch dice
• 1 cup firmly packed finely shredded green cabbage
• 2 medium leeks, light parts only, chopped and well-rinsed
• 1/4 cup finely chopped fresh parsley
• Juice of 1/2 lemon
• 2 teaspoons poppy seeds, optional
• Salt and freshly ground pepper to taste

Heat half of the oil in a large skillet. Add the groats and stir quickly to coat them with the oil. Toast over medium heat, stirring frequently, until they turn darker and aromatic. Pour the broth over the groats and bring to a simmer.

Simmer gently until the water is absorbed, about 15 to 25 minutes, depending on the grind of the groats.

Cook the vermicelli separately until just al dente, then immediately rinse with cool water.

Heat the remaining oil in a large skillet or stir-fry pan. Add the red pepper, turnip, jicama, cabbage, and leeks, and stir-fry over medium heat until tender-crisp.

Stir in the cooked groats and vermicelli along with the remaining ingredients and cook over low heat, stirring frequently, for 10 to 12 minutes. If the mixture seems dry, add just a bit of water. Serve at once.

Marinated Wheat Berries, Wild Rice, and Black-Eyed Peas

Serves: 6

Wheat berries are simply whole wheat kernels—ground, they make whole wheat flour; cracked, they make bulgur. Combining their distinct flavor and texture with those of barley and black eyed peas makes for a hearty salad.

• 1/2 cup whole grain berries
• 1/2 cup wild rice
• 2 medium carrots, thinly sliced
• 1 large stalk celery, finely diced
• 2 to 3 scallions, thinly sliced
• 15-to 16-ounce can black-eyed peas, drained and rinsed
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Juice of 1/2 to 1 lemon, to taste
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh parsley
• Saltand freshly ground pepper to taste

Cover the wheat berries with water in a large saucepan and bring to a simmer. Cover and let stand off the heat for an hour, then drain.

Combine the wheat berries with the wild rice in the saucepan along with 4 cups water. Bring to a simmer once again, then cover and simmer gently until the water is absorbed, about 45 minutes.

Combine the cooked grains with the remaining ingredients while still hot and stir together. Allow to cool to room temperature or until just warm, then serve.