Whole Grains for the Week

This simple recipe is something we whip up almost every Sunday. It’s a critical part of our weekly food prep and honestly I’m not sure how I’d make it through the week without it. We rely on these whole grains for most meals throughout the week (stir fry, burrito bowl, taco salad, stuffed peppers, etc.) and having them already cooked in the fridge makes dinner prep quicker & easier.

 

Whole Grains

 

Whole grains are a vital part of a plant-based diet. Some issues people experience when first transitioning to plant-based- “I never feel full”, “I’m losing too much weight”, “veggie-only meals are getting boring”. The solution…WHOLE GRAINS!

With all the low-carb fad diets out there (check out our post about carbs here), many are under the impression that those carb-heavy whole grains don’t have a place in a healthy diet. They not only have a place, but provide a hefty dose of fiber that the majority of Americans aren’t getting enough of. The average American consumes 15 grams of fiber each day. That’s pitiful when you realize that the recommendation is 25-30 grams per day.

 

Whole Grains for the Week

 

You can make this recipe on the stove top, although since you will be making it weekly (right?!), I recommend getting a rice cooker. It makes it ridiculously easy; you can throw everything in and forget about it until it’s done. This is the rice cooker I use (Aroma Rice Cooker) and it not only works well, but it doesn’t take up too much valuable cabinet space and (bonus) it also steams veggies!

Whole Grains

Whole Grains for the Week

Whip up this whole grains recipe every Sunday to add to your meals throughout the week. It saves time, energy and adds a fiber-filled nutritious component.
4.25 from 29 votes
Print Pin
Course: Main Course, Side Dish
Cuisine: American, Asian
Keyword: Barley, Lentils, Quinoa, Rice, Whole Grains
Cook Time: 30 minutes
Servings: 6

Ingredients

  • 1/2 cup Brown Rice
  • 1/2 cup Quinoa
  • 1/2 cup Hulled Barley
  • 1/2 cup Buckwheat
  • 1/2 cup Lentils
  • Garlic optional
  • 5 cups Water

Instructions

  • Rinse the grains and lentils with water in a sieve.
  • If using a rice cooker, place all ingredients in it and turn it on to "cook". 
  • If not using a rice cooker, place water in a large saucepan and bring it to a boil, add the grains and lentils, and return to a boil. Reduce the heat, cover, and simmer until all the water is absorbed (~30 minutes). Fluff the grain with a fork, replace the lid, remove from the heat, and let sit for about 15 minutes.
  • Seperate into single serving tupperware containers or place entire batch in one large container. Store in the refrigerator for up to 1 week.

Notes

Hulled barley is the whole grain form of barley. Pearled barley is more processed and therefore lacks some of the nutrients that are in hulled barley. It is more difficult to find hulled barley (I bought mine in an Asian grocery store) so pearled barley can be used in its place if needed.
I use this Aroma Rice Cooker for this recipe and it works great! 
Did you make this recipe?Tag @whollyplantsblog on Instagram and hashtag it #whollyplants

 



8 thoughts on “Whole Grains for the Week”

  • 5 stars
    Amazing! I did use the garlic because my family LOVES garlic…… Very easy to make and store for the week.

  • We eat tons of grains every week! Great idea to put them all together this way! Do you ever sub other grains? I have everything except the buckwheat. Can I sub faro or bulgur? Thanks!

    • Hi Tara! Absolutely. I can’t promise that different whole grains will all cook through, but with my experience I’ve never had a problem with that (using my rice cooker)! Let us know how it goes!

  • I love weekly meal prep and this sounds delicious! What amounts would you recommend for someone cooking for one? Thanks, can’t wait to try this!

    • Thank you!! I would recommend cutting the recipe in half if you’re meal prepping for one person. That will give you 3 to 4 serving that you can use throughout the week!

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