Grains

Arborio rice, or risotto rice, is a variety of short-grain rice used primarily in the classical preparation of risotto, and is named after the area in Italy where it was originally cultivated. Arborio rice is short, fat, and slightly oval-shaped with a pearly white exterior.

Because it undergoes less milling than ordinary long-grain rice, arborio retains more of its natural starch content. Cooking the rice releases this starch, resulting in a firmer, chewier, and creamier rice compared to other kinds of rice.

Want something different to mushroom risotto? Try this hearty and creamy vegan butternut squash risotto or smoked tofu risotto with lemon and basil from the Pesky Vegan.

Top tips for risotto: Do not let it sit for any length of time as the starch will immediately start to congeal, causing it to turn stiff and gluey

Bulgur wheat, also known as burghul, is a whole grain made from pre-cooked durum wheat. Bulgur is a common ingredient in the Indian, Middle Eastern and Mediterranean cooking, but it is mostly known in the West as the main ingredient in tabbouleh.

Bulgur wheat is low in fat, high in plant-based protein, fibers, and minerals. However it does have gluten, therefore is not suitable for those with gluten allergies or intolerances.

Want some inspiration? Try this vegan bulgur salad with chickpeas by whereismyspoon

Allergens: gluten

Long-grain rice is slim and lengthy, nearly four to five times longer than it is wide. This longer grain, when cooked properly, tends to be much fluffier and less sticky. It produces a “drier” rice, which means that the grains are easily separated. They are best used for plain rice sides and pilafs. 

We are obsessed with biryani in our house - incredibly fragrant and full of flavour, colours and warm spices. Long grain rice is the perfect rice for this! Why not try making it yourself? We recommend this vegan biryani from Getsetvegan.com, easy to tailor to whatever veg you have to hand. 

We always recommend rinsing rice well before use, as it washes away any dirt and excess starch. Pour washed rice in boiling water, add salt and cover. When the water bubbles, reduce to a simmer and cook for 15-20 mins. Get rid of any excess water, and leave covered for 5 minutes, before fluffing with a fork.

Millet grain is a cereal that belongs to the grass family. While it may look like a seed, millet's nutritional profile is similar to that of sorghum and other cereals.

It has started gaining more popularity due to its great nutrition, including high in fibre, rich in essential amino acids, vitamins and minerals, naturally gluten-free, alkaline, non-allergenic, and easily digestible.

A low glycemic index makes them an ideal rice substitute, good for cholesterol, diabetes and weight loss.

We love these millet cakes with carrots and spinach from Love & Lemons.

Or try this easy 4-ingredient blueberry millet porridge from My Pure Plants, as a great alternative to an oaty breakfast. 

Brown basmati, is the less processed sister to white basmati, with a nuttier and more fragrant taste.

It has a low glycemic index, lots of fibre, rich in B vitamins and can help reduce cholesterol. Other important nutrients it contains includes, magnesium, iron, copper and folate. In comparison to white basmati,brown basmati rice is slightly higher in calories, carbs, and fiber, and provides more magnesium, vitamin E, zinc, potassium, and phosphorus.

To get the best out of your basmati, rinse well, then place the rice in water. Swish it around to release the starches (the water should go cloudy) then chuck the water. Repeat this until the water is mostly clear and drain the rice with a strainer. To cook perfect fluffy brown rice, we recommend this great technique from Saveur.com.

Try something different? Spiced basmati rice with cauliflower and pomegranate by America's Test Kitchen from One Green Planet

Giant couscous, also known as Israeli couscous, is not a grain at all. It is small balls of pasta made from different types of flour. Giant couscous is low in fat and high in protein. And – with its lovely, bouncy texture – it's a brilliant go-to ingredient for wholesome salads.

Giant couscous is twice as big as the more common small, yellow, semolina-based couscous from North Africa. It is toasted, rather than dried, which gives it a nutty flavour and a light yet hearty texture. Like pasta, it has a chewy bite, can stand up to a good sauce and is great mixed into salads. It has a toasted, nutty flavour with a subtle tang, so it goes perfectly with Middle Eastern foods like tagines.

We love this jewelled giant couscous from Pinch of Nom (who definitely has the best foodie website name!)

Pearl barley is harvested from ears of barley, and is polished or 'pearled' which removes the outer bran to give the grain a shiny appearance. (If only the hull is removed, and is not pearled, it is known as 'hulled barley')

Pearl barley has a neutral-cereal taste. The grains also thicken soups and stews, imparting a creaminess which means that the liquid coats the back of a spoon.

How to cook: Rinse the pearl barley, then cook at a gentle simmer for around 30 minutes. Cooking can be accelerated by using a pressure cooker. 

Try this delicious mediterranean roasted vegetables barley recipe by themediterraneandish.com

Top tip: If you don't want the barley to thicken the soup or stew, boil it in water first for 20-30 mins, and rinse first before using. 

Allergens: gluten, barley

Discover the nutritional benefits and versatility of Organic Quinoa Flakes. These flakes are sourced from certified organic farms and are made from whole quinoa grains that are rolled flat, preserving their natural goodness. They are ideal for creating hot cereals, porridge, or adding to baked goods. 

Ingredients: Quinoa Flakes.

For 10 top ways to use quinoa flakes, visit this website: https://www.simplyquinoa.com/10-amazing-ways-to-use-quinoa-flakes/

Organic wholemeal durum wheat couscous is a good source of protein and fibre with very little fat and no salt. Nutritionally, couscous contains calcium, magnesium, iron and zinc, as well as some of the B vitamins and vitamin E.

For a delicious and healthy Moroccan Spiced Vegetable couscous meal idea gently stir fry onion, peppers, carrots and garlic, add Essential herbs and spices including salt & pepper, paprika, ground coriander, turmeric, celery salt, cumin ground cinnamon, and cayenne pepper. Throw in frozen peas, Essential organic chick peas and sweet Piquante peppers and pour in some stock. Stir in the couscous (after covering with boiled and salted water and leaving it to stand for 5 minutes) and fresh cut parsley. Serve!

Our wild rice mix is made up of long grain brown rice, wild rice, and camargue red rice. The combination of rices adds a nuttier and more exotic flavour to your favourite dishes.

Try this awesome wild rice pilaf from Chew Out Loud.

Or this delicious wild rice pilau from Shivani Loves Food.

Allergen info: packed in a environment containing gluten, sesame seeds & nuts.

Polenta is often referred to as “Italian grits" and originated in Northern Italy. Like grits, polenta is a hearty porridge with a grainy texture. As it is derived from corn, it is naturally gluten-free, making it the perfect choice for those with a gluten intolerance or allergy (depending on the packaging process). 

As a soft, just-cooked porridge, polenta owns a sweet corn flavor and robust texture. It takes on the flavours of its added ingredients, so get creative!

When polenta cools, it hardens and takes the shape of its container. This solid form of polenta is a versatile ingredient in a number of tasty creations. These polenta pieces can be grilled, baked, sautéed or pan-fried… the possibilities are endless. 

Try this creamy vegan polenta with mushrooms, spinach and pine nuts from Bianca Zapatka, which takes only 15 minutes to make.

Alternatively try making your own crispy vegan parmesan and herb polenta chips from Minimalist Baker. 

Popcorn kernels are a specific type of dried popping corn, so we're sorry but you can't just dry and cook regular shop-bought corn to get popcorn.

Within each kernel of dried popcorn there is still moisture. During the heating process, the moisture becomes pressurized steam, and once enough pressure builds, the hulls rupture. An airy foam is produced from the starch contained in the kernel, which cools quickly into the popcorn puff we know.

The most common method of popping popcorn kernels is heating up some oil in a dry pan (a wet pan will make the oil spit) before adding the popcorn kernals, covering, and waiting for those pops! Simply toss in your favourite topping, whether it be the classic salty, sugar/sugar syrup, chilli flakes, or cinnamon. We love melting a bit of marmite with vegan butter (or regular butter if you fancy) and mixing it in with the popcorn. Get creative! 

Top tip: To stop the kernels burning on the bottom of the pan, follow this linked method from Simply recipes to show you how.

Organic psyllium husks offer your body a significant boost of fibre. High fibre diets have long been linked with good gut health and aid healthy digestion. Use as a natural thickening agent and they can be added to smoothies and shakes. Full of fantastic slow-release energy, which keeps you fuller for longer. Suitable for vegans and vegetarians.

Ingredients: Psyllium Husks

Vegan and GF chocolate pudding recipe here

Red quinoa comes from the flowering plant Chenopodium quinoa, which is native to South America. Uncooked, red quinoa seeds are flat, oval, and crunchy. Once cooked, they puff up, forming small spheres similar in shape to couscous, and take on a fluffy-yet-chewy texture.

Red quinoa is also naturally gluten-free, making it a good choice for those with celiac disease or gluten intolerances. It's also rich in fibre, protein, and many important vitamins and minerals. Particularly, it’s a good source of manganese, copper, phosphorus, and magnesium.

Why not try this red quinoa burger by Jana Kastner from One Green Planet.

Fun fact: Also called Inca Red, it was the choice of Inca soldiers, who believed the red color gave them strength during battle.