Heritage grains are back. Here’s how to use them in everyday cooking
Your weeknight dinner rotation probably leans on rice and pasta. Heritage grains — the so-called ancient grains making a comeback in home kitchens — offer a way out, and they’re easier to cook than the long ingredient list might suggest.
These grains haven’t been engineered for shelf life or yield, which is part of the appeal for cooks looking for more flavor, more texture and more variety on the plate. Here’s what to know before you swap them into your next meal.
What ancient grains actually are
As Live Eat Learn explains: “Ancient grains are a group of grains (or grain-like seeds called pseudocereals). 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!”
The category is broader than most people realize. Common ancient grains you’ll find at well-stocked grocery stores include:
- Farro
- Spelt
- Einkorn
- Emmer (also called farro medio)
- Barley
- Rye berries
- Millet
- Sorghum
- Teff
- Amaranth
Quinoa, technically a pseudocereal, is usually grouped in too — and it’s the easiest place for most cooks to start.
How to start cooking with them
If that list feels overwhelming, take it slowly. Brown Health University recommends easing in one grain at a time: “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.”
Ancient grains are often prepared in the same fundamental ways as other whole grains, making them easy to incorporate into everyday cooking. The basic technique isn’t complicated. Niki Achitoff-Gray writes for Serious Eats: “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. But 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.”
In short: if you can boil rice, you can cook farro, barley or quinoa. Some grains take longer and absorb more liquid, but the method is the same.
Easy ways to use ancient grains at home
Once cooked, ancient grains slot into meals you probably already make. A few starting points:
- Grain bowls layered with vegetables, protein and a simple dressing
- Warm breakfast porridge topped with fruit and nuts
- Hearty soups and stews, where chewy grains add body
- Cold salads tossed with vinaigrette
- A side dish in place of rice or pasta
The point isn’t to overhaul your pantry overnight. It’s to add one or two new staples — a bag of farro here, a pouch of quinoa there — that bring more flavor and variety to meals you’re already cooking.
This article was created by content specialists using various tools, including AI.