Whole Grains: Barley, Spelt, Oats – Cooking Guide

Whole grains are essential allies in a varied, balanced, and tasty vegetarian diet. Rich in fiber, minerals, vitamins, and proteins, they provide multiple benefits to our body when regularly included in our meals. Among these grains, barley, spelt, and oats stand out as three types of grains worth getting to know better. While their nutritional benefits are undisputed, success often depends on how they are prepared and cooked.

In this article, we will review these three whole grains, their characteristics, health benefits, and the cooking steps to enjoy them in all their glory. You will also find practical tips and some ideas for incorporating them into your vegetarian dishes, whether for everyday meals or special occasions. So, put on your apron and discover how to elevate barley, spelt, and oats in your kitchen.

What is a Whole Grain?

Before diving into barley, spelt, and oats, let’s quickly review the concept of “whole grain.” Unlike refined grains (such as white rice or white flour), whole grains retain all their original parts: the bran, the germ, and the endosperm. This preservation gives them higher nutritional value, including:

  • Dietary fiber, which aids digestion, regulates intestinal transit, and provides a feeling of fullness.
  • Vitamins (notably B vitamins).
  • Minerals (iron, magnesium, zinc, etc.).
  • Natural antioxidants.

Whole grains are therefore more nutritious and filling than refined grains, making them ideal ingredients in a vegetarian or vegan diet. Let’s now explore the specifics of barley, spelt, and oats, as well as the best ways to cook and incorporate them into your dishes.

Barley: A Versatile and Nourishing Grain

Origins and Characteristics

Barley is one of the oldest cultivated grains in the world. Used since antiquity, it has long been considered a staple food in many regions, particularly in the Middle East and Asia. Today, it is available in various forms:

  • Whole barley (also known as hulled barley) retains the bran and germ.
  • Pearl barley, which has undergone slight polishing to remove some of the bran.
  • Barley flakes, made by pressing the grains.

Whole barley is particularly rich in fiber, which helps regulate intestinal transit and prevent certain cardiovascular diseases. It also contains magnesium, phosphorus, B vitamins, and plant-based proteins. For a healthy choice, opt for hulled or semi-whole barley.

Cooking Steps for Barley

Cooking whole barley may seem longer than other grains, but by following a few simple steps, you’ll achieve a tasty and digestible result:

  1. Rinsing: Start by rinsing the barley under cold water to remove any impurities.
  2. Soaking (optional): Soaking barley in a large volume of water for 6 to 8 hours significantly improves digestibility and speeds up cooking. This step is highly recommended for hulled barley.
  3. Boiling: Drain the barley and place it in a saucepan. Add 3 parts water to 1 part barley. Bring to a boil, then reduce the heat and cover. Cook for 40 to 50 minutes, or longer if necessary, until the grains are tender.
  4. Resting: Turn off the heat and let the barley rest for a few minutes before serving or incorporating it into your recipes.

How to Incorporate It into Your Recipes

Barley lends itself to a variety of dishes thanks to its firm texture and slightly nutty flavor:

  • Salads: Add cooled barley to composed salads with raw vegetables, legumes (chickpeas, red beans), seeds, and fresh herbs.
  • Soups and Stews: Essential in some traditional preparations, barley adds body and a comforting texture to vegetable soups.
  • Risottos and Stews: Use barley as an alternative to rice for creamy dishes like “orzotto.” Pair it with mushrooms, pumpkin, or sun-dried tomatoes.
  • Vegetarian Burgers: Incorporated into a mix with grated vegetables and spices, barley can serve as a base for vegetarian patties.

Spelt: The Nutrient-Rich Ancestor of Wheat

Origins and Benefits

Spelt, sometimes called “grand spelt,” is an ancient variety of wheat. Cultivated for millennia, it is known for being more rustic and resistant to diseases than modern wheat varieties. Unlike some hybrid wheat types, spelt has an interesting nutritional profile:

  • High protein content (often higher than regular wheat).
  • Dietary fiber promoting digestion.
  • B vitamins and minerals (magnesium, phosphorus, iron).
  • Presence of certain essential amino acids.

Although it contains gluten, it is generally better tolerated by some people (except in cases of severe gluten sensitivity or celiac disease, where it remains contraindicated). Whole spelt is available as flour, whole grains, or flakes, and is used to make bread, pasta, biscuits, and cooked dishes.

Cooking Whole Spelt

  1. Recommended Soaking: For ease, it is advisable to soak whole spelt in water for 6 to 8 hours. This softens the grain and preserves its nutritional qualities.
  2. Broth or Salted Water: For one part spelt, use about 3 parts water or vegetable broth. The salted broth adds a pleasant flavor to the grain.
  3. Cooking Time: After soaking, cook the spelt for 30 to 40 minutes. Without soaking, it may take up to 45-50 minutes. Check the cooking by tasting the grains: they should become tender while retaining slight firmness.
  4. Draining: Once cooked, drain and keep the spelt for incorporating into your dishes.

Spelt-Based Dish Ideas

  • Spelt Salad: Mix cooked spelt with diced avocado, cherry tomatoes, sliced red onions, and a drizzle of olive oil for a complete and nutrient-rich salad.
  • Spelt Pilaf: Sauté an onion and diced carrots in oil, add the spelt, mix, then moisten with broth. Simmer until the liquid is absorbed.
  • Breads and Pastries: Spelt can be used in making whole grain bread. Its slightly sweet taste adds a rustic touch to many breads, cakes, or biscuits.
  • Gratins: Mix cooked spelt with vegetables (zucchini, eggplant, tomatoes), tomato sauce, and a hint of plant-based or traditional cheese according to your preferences.

Oats: A Comforting and Energizing Ally

Nutritional Profile and Benefits

Long confined to Anglo-Saxon breakfasts, whole oats are now among the most popular grains in a healthy and balanced diet. In the form of whole grains or flakes (the famous oatmeal), they stand out for:

  • A notable richness in soluble fiber, especially beta-glucans, which help regulate cholesterol and blood sugar levels.
  • A supply of plant-based proteins.
  • Minerals like magnesium, phosphorus, and iron.
  • B vitamins.

Cooking and Using Whole Oats

Unlike oatmeal flakes, which are quicker to cook, whole grains require a rather long cooking time:

  1. Rinsing: Rinse the oat grains with clear water.
  2. Soaking: Ideally soak for 6 to 8 hours in water. This step is particularly recommended for whole oats, as the grains are particularly hard.
  3. Slow Cooking: Cook oats in a volume of 3 parts water to one part oats. Bring to a boil, then reduce the heat. Simmer for 45 minutes to 1 hour, or more, until the oats have absorbed the water and have a tender texture.
  4. Rest and Season: Let rest for a few minutes off the heat to allow the grains to relax. Salt at the end of cooking to prevent the fibers from becoming rigid.

Possible Oat Recipes

  • Porridge: Prepare a hot porridge by simmering oatmeal in milk (plant-based or not) with fruits, spices, and a natural sweetener (maple syrup, honey, etc.).
  • Cookies and Energy Bars: Oatmeal is an excellent base for homemade granolas, cookies, or bars. Add dried fruits, seeds, or dark chocolate for variety.
  • Savory Patties: Combine lightly rehydrated oatmeal with grated vegetables (zucchini, carrots), aromatic herbs, and a binder (such as an egg or a vegan substitute) to make soft patties.
  • Stuffings and Gratins: Whole oat grains can also be used as stuffing. Mix them with mushrooms and chopped vegetables to stuff squash, tomatoes, or peppers.

General Tips for Successfully Cooking Whole Grains

If you’re venturing into cooking whole grains, here are some recommendations to save time and optimize their taste and texture.

  1. Opt for Soaking
    One key to successfully cooking whole grains is to soak them beforehand. Not only does this shorten cooking time, but it also improves the digestibility of the grains and reduces the presence of phytic acid (an antinutrient that can trap certain minerals and hinder their absorption).

  2. Monitor Cooking Time
    Whole grains often require more time than their refined counterparts. It is advisable to check the cooking progress to avoid overcooking or undercooking. The firmness of the grain is a good indicator. Feel free to taste regularly.

  3. Season Moderately
    When cooking your grains, you can add salt, spices, or a bouillon cube to the cooking water. Be careful not to over-salt before the end of cooking, as the grain can become firmer when salt is added too early.

  4. Combine with Legumes
    Whole grains pair perfectly with legumes (lentils, peas, beans). Together, they form a winning duo that provides complete proteins and a good variety of amino acids. Add seasonal vegetables for a complete dish.

  5. Store in the Fridge
    After cooking, you can keep your grains in the refrigerator in an airtight container for 2 or 3 days. This advance preparation is ideal for future quick meals. You just need to reheat them or incorporate them directly into a salad or stew.

Tips and Ideas to Enhance Your Whole Grains

Vary Sauces and Spices

Once your grains are cooked, play with sauces and aromatics to avoid monotony. You can try fresh herb sauces, pestos, tapenades, or vinaigrettes based on mustard and lemon juice. This adds a new dimension to your dishes and enhances the neutral flavor of some grains.

Mix Several Grains

Combine barley, spelt, and oats in the same recipe for a mix of flavors, colors, and textures. It is best to precook or master the cooking time separately, as each grain has a different cooking duration. Then simply assemble them in a final dish (grain mix in a pan, oven, or salad).

Play with Cooking Methods

If you’re short on time, don’t hesitate to cook your grains in a pressure cooker or slow cooker. This will save you precious minutes, especially if you haven’t soaked them. There are also rice cookers that can adapt to certain types of whole grains, although you may need to adjust the water quantity and cooking time.

Incorporate into Desserts

It may seem surprising to make desserts with barley, spelt, or oats, but there are delicious sweet recipes based on whole grains. For example:

  • Spelt Pudding: In milk (plant-based or not), simmer cooked spelt with a natural sweetener, spices (cinnamon, vanilla), and possibly dried fruits. Let the mixture thicken and serve.
  • Crumble: Oatmeal is perfect for making a crispy and healthy crumble, whether with apples, pears, or berries.
  • Grain Cakes: Mix cooked grains (like spelt or barley) with flour, a sweetener, possibly eggs or a vegan substitute, to create dense and slightly sweet breads, to enjoy for breakfast or a snack.

Focus on the Importance of These Grains in a Vegetarian Diet

In a vegetarian diet, protein intake must be spread across various plant sources. By intelligently combining whole grains and legumes, you can more easily meet your needs. The amino acids present in grains and those in legumes are complementary.

Moreover, these grains are an excellent source of fiber, which improves digestive comfort and plays a protective role in preventing certain diseases (heart disease, type 2 diabetes…). The abundant minerals (magnesium, zinc, iron…) contribute to the proper functioning of the metabolism and the maintenance of energy. B vitamins, essential in a balanced diet, work for the proper functioning of the nervous system and energy production.

Finally, regularly consuming whole grains can help regulate your appetite, thanks to the satiating effect of fiber and proteins. In a vegetarian diet, where nutritional quality and variety are prioritized, barley, spelt, and oats provide the ideal base for many dishes.

Some Delicious Vegetarian Combinations

To inspire you further, here are some simple and effective combinations to highlight your whole grains daily:

  1. Barley and Chickpea Salad
    Combine cooked barley with cooked chickpeas, diced cucumber, cherry tomatoes, red onions, and a lemon vinaigrette. Chill for a fresh salad, perfect for summer.

  2. Spelt Buddha Bowl
    In a large bowl, arrange cooked spelt, red beans, grilled vegetables (zucchini, peppers, eggplant), some green salad leaves, and a sliced avocado. Drizzle with a tahini-lemon sauce.

  3. Oat and Lentil Patties
    Mix oatmeal, cooked lentils, a chopped onion, grated carrot, an egg or substitute, and spices (paprika, cumin, herbes de Provence). Shape into patties and brown in a little oil.

  4. Spelt Mushroom Risotto
    Sauté shallots in a drizzle of oil and add the spelt. Gradually pour in vegetable broth while stirring, as for a classic risotto. Incorporate sautéed mushrooms, Parmesan (or a plant-based alternative), and a bit of cream (optional).

  5. Sweet and Savory Oat Porridge
    Mix oatmeal with light broth and a touch of plant-based milk. Serve hot, garnished with sautéed vegetables (mushrooms, spinach) and a drizzle of olive oil. You can also sprinkle with pumpkin or sunflower seeds.

Conclusion

In summary, barley, spelt, and oats are whole grains rich in benefits that fully deserve their place in a vegetarian diet. The secret to reaping all their advantages lies in soaking, proper cooking, and ingenious combinations with other foods (vegetables, legumes, varied sauces). By taking the time to prepare these grains well, you will enjoy their taste and nutritional qualities while adding variety to your meals.

Feel free to experiment with different combinations of flavors and textures, be creative in the kitchen, and share your discoveries with those around you. Whole grains, like barley, spelt, and oats, open up a wide range of possibilities for creating original, healthy, and satisfying dishes. You will be surprised by the number of recipes you can enhance with these versatile ingredients, while promoting a more balanced and environmentally friendly lifestyle. Enjoy your meal!