Angela Day
Unprocessed grains are better for you. Here's how to use them, and some recipes.
THE DIFFERENT TYPES AND HOW TO COOK THEM
QUINOA
Quinoa is a seed, not a grain, but is cooked as a grain. It is highly nutritious and contains more protein than any other grain.
To cook: Place 250ml quinoa and 5ml salt in a pot with 500ml water. Boil for 20-25 minutes until the grains burst and form a little halo. Switch off the heat and steam for 15 minutes.
DE-HUSKED BUCKWHEAT
Buckwheat is not a grain but a herb or fruit seed, and it contains carbohydrates, protein, dietary fibre, magnesium, manganese, zinc and copper.
To cook: Place 250ml buckwheat in a pot with 750ml water and 5ml salt and simmer for 30-40 minutes until tender. Drain and rinse well.
MILLET
Millet is an alkaline grain and is high in protein as it also contains all eight essential amino acids. It is a good source of magnesium and potassium.
To cook: Bring 3 cups water to boil. Stir in 250ml millet and 5ml salt. Boil until soft.
SORGHUM
This grain is a good source of protein, fibre and iron.
To cook: Soak 250ml sorghum overnight in water. The following morning, cook the sorghum in 750ml water and 5ml salt for an hour until the grains are slightly popped.
UNMILLED WHOLE WHEAT
Containing the bran, germ and endosperm of the wheat kernel, they are packed with fibre, protein and vitamin B.
To cook: Soak 250ml of wheat overnight. Then cook with 750ml water and 5ml salt for about an hour. Drain and rinse.
PEARL BARLEY
Rich in Vitamin B5, which is essential for the metabolism of carbohydrates, fat and protein. It is high in fibre and is a good source of many minerals.
To cook: Boil 250ml barley and 5ml salt with 1 litre of water for 1 hour or until tender.
BULGHUR WHEAT
This versatile grain, used a lot in Middle East and Mediterranean dishes, is a good source of fibre, protein, iron and vitamin B6.
To cook: For a salad, soak 250ml bulghur in 500ml hot water until all the water has been absorbed. To cook, place 250ml bulghur with 5ml salt and 500ml water in a pot and simmer until soft.
RECIPES
On the menu:
Barley, chicken and chorizo paella
Kisir
Buckwheat, butternut and broccoli salad
Millet and red bean burgers
Crushed wheat and smoked chicken salad
BARLEY, CHICKEN & CHORIZO PAELLA
Serves 6
60ml olive oil
200g chorizo, sliced
4 chicken breast fillets, sliced
salt and pepper
1 red onion, wedges
1 large clove of garlic, crushed
1 large red pepper, seeded and cut into strips
5ml turmeric
500ml cooked barley
250ml chicken stock
250ml frozen peas
125ml chopped fresh parsley
Heat half the oil in a large frying pan and fry the chorizo until golden. Remove and set aside.
In the same pan, brown the chicken. Set aside and season with salt and pepper.
Heat the remaining oil and fry the onion, garlic and pepper until soft but not brown.
Add the turmeric and cook for 2 minutes.
Return the chicken and chorizo to the pan.
Add the cooked barley and the stock and cook until heated through and the liquid has been absorbed.
Stir from time to time.
Five minutes before serving, add the peas and cook until heated through.
Stir in the parsley and serve immediately.
KISIR (A Turkish version of tabbouleh)
Serves 6-8
45ml olive oil
1 red onion, chopped
1 small red chilli, seeded and chopped
10ml chopped garlic
15ml ground cumin
50g sachet of tomato paste
375ml bulghur wheat, well rinsed under running water
250ml boiling vegetable stock
4 ripe tomatoes, seeded and diced
salt and pepper
60ml chopped mint
125ml chopped flat leaf parsley
4 spring onions, finely chopped
30ml lemon juice
60ml olive oil
30ml pomegranate molasses
pomegranate rubies to sprinkle
Heat the oil and gently fry the onion, chilli and garlic until soft.
Add the cumin and tomato paste and cook for a minute.
Add the bulghur and stock and mix well.
Remove from the heat and set aside, covered, for about 20 minutes.
Fluff the mixture with a fork and stir in the tomatoes, seasoning, chopped herbs and spring onions.
Mix together the lemon juice, olive oil and pomegranate molasses and mix into the bulghur.
Serve sprinkled with pomegranate rubies if desired.
BUCKWHEAT, BUTTERNUT & BROCCOLI SALAD
Serves 6-8
300g butternut, cubed
45ml olive oil
salt and pepper
250ml de-husked buckwheat
250g broccoli, broken into small florets
1 yellow pepper, seeded and diced
1 red onion, peeled and sliced into thin wedges
60ml chopped dill
45ml chopped mint
DRESSING
125ml olive oil
60ml lime juice
15ml honey
5ml Dijon mustard
salt and pepper
Toss the butternut with olive oil and season well.
Roast at 180°C for 20-30 minutes until soft.
Put the buckwheat in a pot and toast over a medium heat for 5-10 minutes.
Cover with a generous amount of water. Bring to the boil and simmer until soft – for 40-50 minutes.
Don’t let it boil to a mush – the grains should still have a bit of bite. Drain and rinse well.
Blanch the broccoli with boiling water then refresh under cold water to help retain the colour. Add to the buckwheat.
Add the butternut, pepper and onion. Mix through the herbs.
DRESSING: Combine all the ingredients and mix well. Pour over the salad just before serving.
MILLET AND RED BEAN BURGERS
Makes 6
45ml olive oil
1 red onion, chopped
10ml chopped garlic
1 red chilli, seeded and chopped
1 large carrot, grated
10ml ground cumin
10ml ground coriander
400g tin of red kidney beans, well rinsed
500ml cooked millet
salt and pepper
125ml chopped coriander
125ml chopped parsley
olive oil for frying
Heat the oil and fry the onion, garlic, chilli and carrot until soft.
Add the spices and cook for a minute.
Remove from the heat.
Mash the kidney beans with a potato masher.
Add the millet and cooked onion mixture.
Season well and add the herbs. Mix well.
Shape into patties and refrigerate for at least an hour before frying.
Heat a little olive oil in a pan and fry the patties until golden brown on each side.
Serve in a bun as a burger or as is with a side salad.
CRUSHED WHEAT & CHICKEN SALAD
Serves 4-6
lettuce leaves for serving
250ml wheat kernels, soaked overnight and boiled until soft
350g smoked chicken breast, diced
4 spring onions, chopped
100g dried cranberries
2 stalks of celery, chopped
60ml caperberries, halved if large
50g pecan nuts, toasted
125ml chopped flat leaf parsley
DRESSING
120ml olive oil
60ml red wine vinegar
15ml honey
salt and pepper
Line a serving plate with some leaves.
In a bowl, combine the wheat, chicken, spring onions, cranberries, celery, caperberries, pecan nuts and parsley.
Pour over the dressing and toss well to combine.
Pile onto the lettuce in the serving dish.
DRESSING: Mix all the ingredients until well combined.
* The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.