Three Hearty Grains to Have on Hand Besides Rice

Craving a starchy side, but wanting something different than rice? We’re highlighting three high fiber, high protein grain choices for you to try out.  Add one of these ancient grains to your shopping cart on your next grocery trip – you may just discover a new favorite pantry staple.

1. Quinoa

Quinoa (pronounced keen-wah) is actually an edible seed that’s categorized as a grain.  It has a slightly nutty, earthy flavor with a chewy yet fluffy texture.  Its rise in popularity over recent years has allowed it to be included in more whole grain or rice blends.

Quick Facts:

• One cup of dry quinoa yields about three cups cooked.  
• Contains 6 grams of protein per ¼ cup serving of dried quinoa.
• It’s an essential protein meaning it contains all nine amino acids.  More on plant-based proteins here.
• Provides 18% of your daily value of fiber per serving.
• Naturally gluten-free.  
• To reduce the bitter taste, simply rinse the quinoa before cooking.

Ways To Try It:

• Create a simple side for you (or your family) with Simple Truth’s steamable sweet potato & zucchini quinoa option that’s ready in five minutes.
• Use quinoa as your grain choice in your weekly meal prep with Fit Men Cook’s chicken broccoli casserole recipe.
• Try out Kind’s maple quinoa granola with chia seeds on top of your high-protein Greek yogurt.

2. Farro

Farro is an ancient grain popular in Mediterranean cuisine.  To the eye, it resembles a mixture between orzo pasta and risotto, but with a deep brown color.  It is often described as tasting similar to barley, highlighted below, with a nutty, hearty flavor.

Quick Facts:

• One cup dry farro will yield two cups cooked.
• Contains 6 grams of protein per ¼ cup serving of dried farro.
• Provides 18% of your daily value of fiber per serving.

Ways to Try It:

• Eat it for lunch with Healthy Choice’s Chicken Feta Farro Power Bowl found in the frozen section.
• Use farro as your grain of choice in a healthy soup recipe like the New York Times’ Tuscan Farro Soup.
• Get your grains in on the go with Kitchen & Love’s Artichoke, Lemon & Roasted Garlic Farro Meal.  It’s shelf-stable, nutritious, and ready to eat.
• Make our Nourishing Veggie Grain Bowl recipe for lunches this week.

3. Barley

Barley is traditionally thought of as being used in soups due to its branding like what’s seen on the Quaker box, but it can easily take the place of another grain in most recipes. Similar to the two grains above it has a chewy texture and nutty flavor. In addition to food, barley is grown to be used in malt for alcoholic beverages and animal feed. 

Quick Facts:

• One cup of dry barley yields three cups cooked.
• Contains 5 grams of protein per ¼ cup serving of dried barley.
• Provides 21% of your daily value of fiber per serving.
• Pearled barley requires less cooking time than unhulled barley, but also contains less fiber. Be sure to read the labels depending on which option you prefer.
• While barley is wheat-free, it does contain gluten.

Ways to Try It: 

• Build a sandwich using Ezekiel sprouted grain bread which includes barley as one of the ingredients. (Located in the frozen aisle).
• Try barley in your next meatloaf like this recipe from the food network.
• Heat a can of Amy’s organic vegetable barley soup for a quick and easy meal idea.

The Bottom Line

Add variety into your diet by swapping out your side of rice for a nutritious ancient grain like quinoa, farro, or barley. All three grains pack higher protein and fiber content compared to rice while providing the same starchy texture. For information on whole grains, check out the whole grains council’s website.

What products (or recipes) are you loving that use farro, quinoa or barley? Let us know in the comments below.