Grains
Grains are an important part of a healthy, low-fat diet. They contribute complex carbohydrates, soluble and insoluble fiber, and other nutrients. Usually grains require several hours of soaking and simmering, but with a pressure cooker, they can be prepared easily in a fraction of the time.
During cooking, many grains tend to froth, foam, and sputter and could cause the vent pipe to become blocked. Therefore, to contain frothing and foaming during the cooking period, grains must be prepared in a bowl covered with aluminum foil in the pressure cooker. Preparing grains in a bowl also minimizes cleanup which can be difficult if the grains stick to the bottom of the cooker. The bowl can be metal, such as stainless steel, or oven-safe glass. If using glass, increase cooking time by 1 to 5 minutes depending on the length of the recommended cooking time.
Combine the desired grain and the amount of water or broth indicated in the table below in a bowl that fits loosely in a 4- or 6-quart pressure cooker. Cover bowl securely with aluminum foil. Pour two cups water into cooker. Place bowl on cooking rack or in steamer basket in cooker. Close cover securely. Place pressure regulator on vent pipe. Cook for the time indicated in the table below. After pressure cooking, allow pressure to drop of its own accord. Using tongs or hot pads, carefully remove bowl from cooker. Remove foil. Before serving, separate the grains by lifting gently with a fork while steaming. With some grains, it may be necessary to allow excess moisture to evaporate. If excessive moisture remains, drain before using grains.
FOR GRAINS, DO NOT FILL PRESSURE COOKER OVER 1⁄2 FULL!
Grain
(1 cup) |
Cups Liquid in Bowl |
Cooking Time (in minutes) |
Amaranth |
1 3⁄4 |
4 - 5 |
Barley (Hulled) |
2 1⁄2 |
25 - 28 |
Barley (Pearl) |
2 1⁄2 |
9 - 12 |
Buckwheat |
2 |
3 - 4 |
Bulgar |
1 1⁄2 |
2 - 3 |
Millet |
2 |
9 - 10 |
Oats (whole groats) |
1 1⁄2 |
20 - 25 |
Oats (steel cut) |
2 |
4 - 5 |
Quinoa |
1 1⁄2 |
1 |
| Rice (brown) | 1 1⁄2 |
10 - 12 |
| Rice (white) | 1 1⁄2 |
5 - 8 |
| Rye Berries | 1 1⁄2 |
20 - 25 |
| Spelt | 2 |
25 - 30 |
| Wheat Berries | 2 |
25 - 30 |
| Wild Rice | 1 1⁄2 |
20 - 25 |