Why everyone is talking about heritage grains — and how to cook them

Heritage grains — also called ancient grains — are turning up in more home pantries as cooks look for ways to vary the starches they put on the table. Here’s how to get started without overhauling the way you already cook.

What are ancient grains and which ones should you know?

Ancient grains are a group of grains and grain-like seeds — called pseudocereals — that have remained genetically unchanged for thousands of years, setting them apart from modern grains that have been bred for better yields and hardiness.

According to Live Eat Learn, ancient grains are “a group of grains (or grain-like seeds called pseudocereals).” The site explains that “unlike many modern grains, which have been altered for better growing or hardiness, ancient grains have remained unchanged for thousands of years – they’re ancient!”

That definition is the whole point of the category: these are seeds and kernels people were eating long before industrial agriculture reshaped what ended up on grocery shelves. The list of grains and pseudocereals that fall under the ancient-grains umbrella includes:

• Farro
• Spelt
• Einkorn
• Emmer, sometimes labeled farro medio
• Barley
• Rye berries
• Millet
• Sorghum
• Teff
• Amaranth

Each one has its own texture, cooking time and flavor profile, but they share the trait of being whole grains in close to their original form.

Part of the appeal of ancient grains in a home kitchen is how flexible they are once you have a bag of them in the pantry. Niki Achitoff-Gray of Serious Eats writes that whole grains “can be incorporated into your baking projects, fermented into home-brewed alcohol, popped or puffed into snack food, rolled into flakes for breakfast cereal, and oh-so-much more.” A single grain can turn up in breakfast porridge in the morning, a grain bowl at lunch and a baked good in the afternoon.

Because the term covers such a wide range of plants, “ancient grain” is best treated as a category rather than a single ingredient. The right starting point depends on the texture you like, the dishes you already make and how much cooking time you want to commit to.

How do you cook ancient grains at home and which one should beginners try?

Most dry ancient grains cook the way rice does — simmered in water until tender — and quinoa is the easiest one for first-time cooks to find and prepare.

Achitoff-Gray puts it plainly: “in their most basic state, all dry grains can be simmered in water until tender enough to eat (though just how tender that is will vary by dish and personal preference). If you’ve ever made rice, you get the basic idea.” The exact cooking time changes from grain to grain — farro and rye berries take longer than quinoa or millet — but the underlying technique is the same.

For cooks who have never bought an ancient grain before, Brown Health University recommends easing in. The site advises: “Start with trying just one new whole grain every few weeks. Quinoa is a great whole grain to start with as it is easy to find in any grocery store. It can be found in the rice aisle. You can cook it on your stove top or in an Instant Pot (pressure cooker). There are even pouches of quinoa that can go directly into the microwave and cook in just a few minutes.”

Once a grain is cooked, the easiest ways to put it on the table are also the most flexible. Common options include:

• Grain bowls built with vegetables, a protein and a dressing
• Warm breakfast porridge topped with fruit and nuts
• Hearty soups and stews
• Cold salads tossed with a vinaigrette
• A side dish in place of rice or pasta

Each of those uses works with almost any cooked ancient grain, which is part of why a single bag of farro, barley or quinoa tends to stretch across more meals than it looks like it should. The same pot can become breakfast on Monday, lunch on Tuesday and a dinner side on Wednesday with only a change of toppings or dressing.

The simplest path into ancient grains is the one Brown Health University describes: pick one, cook it the way you would cook rice and fold it into something you already make. From there, swapping in a second grain a few weeks later is mostly a matter of adjusting the cooking time.

This article was created by content specialists using various tools, including AI.