Rating: 3.5 stars
9 Ratings
  • 5 star values: 2
  • 4 star values: 1
  • 3 star values: 5
  • 2 star values: 0
  • 1 star values: 1
  • 9 Ratings

Here’s a great shortcut for your weekly meal prep: cook an ancient grain medley instead of three separate batches of grains. This multi grain medley recipe combines three different grains: brown rice, semi-pearled farro, and quinoa. Each of the grains is high in fiber but offers unique nutrients, plus the three sizes mean a variety of textures in each bite. What makes this method smart is that you’ll cook the grains in the same pot but add them at different intervals to account for size differences. This ensures none of the grains are under or overcooked.

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Credit: Greg DuPree

Recipe Summary

total:
1 hr
hands-on:
10 mins
Yield:
Makes 11 cups
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine onions, garlic, thyme, and bay leaves in a large saucepan. Add 12 cups water and 1 tablespoon salt. Cover and bring to a boil.

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  • When onion mixture is boiling, remove lid and stir in rice. Return to a boil and cook, uncovered, for 10 minutes. Add farro and cook for 10 minutes. Add quinoa and cook for 8 minutes.

  • Drain through a fine wire-mesh strainer, shaking well to remove any excess water. Transfer grains to a rimmed baking sheet, spreading out to cool, and season with pepper and remaining 1 teaspoon salt. When cool, discard any large pieces of onions, garlic, thyme, and bay leaves.

  • TO FREEZE: Portion grain medley into resealable bags and stack flat in freezer.TO THAW: Place frozen grain medley in a microwavable bowl; discard freezer bag. Microwave on high in 1-minute intervals until warm. Or reheat in a pan on stovetop.

Nutrition Facts

265 calories; fat 2.2g; saturated fat 0.3g; carbohydrates 52.9g; sugars 1g; protein 8.8g; sodium 348.8mg; fiber 4.6g.
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