Any experts on healthy grains?!

[MrsWhipstonSnippet]

On the back of the Quinoa thread, I thought I would ask about whole grains in general.

I want to up my fibre and don't have a lot of experience with grains, so would love to learn more.

I am thinking of adding quinoa, puy lentils and some beans to make tasty salads, which I am excited about, but I would love to know more about the nutrients.

My lentils and quinoa would contain a nice amount of protein and fibre, and people seem tot htink they are good healthy foods, but after checking the contents of my wholewheat spagetti, it seems to contain more protein and fibre per 100g.
Yet people tend to frown at pasta!

I am a bit new to this topic so would love to hear what people think. Are there benefits to the quinoa/lentils that outdo the wholewheat spagetti? Both seem to contain an equal amount of goodness and vitamins, but perhaps I am missing something?

They’re all good foods. Eat the ones you enjoy.
Pasta won’t make as delicious a soup as lentils, and neither have the nutty texture of quinoa, but pasta is great for carbonara!

They’re all good, as is pearl barley.

Bulgar wheat is healthier than couscous.

Thank you!
I heard that quinoa was a perfect protein (something to do with a complete set of amino acids) - could be wrong! Discovered I love the taste so planned a few salads. I wasn't getting anywhere near enough fibre previously.

I plan to have with puy lentils, feta, lemon or chive greek yoghurt and mix it up with roasted mushrooms and peppers, maybe chicken, etc.

Will check out barley and bulgar wheat.

Hodmedods is a good place to go both to order wholefoods for delivery (cheaper in bulk) and for information on their comparative nutritional value. Also endless recipes. Have a look.

Is it? Why?

@Ferro Bulgar wheat is a whole grain but couscous is not.

Depends on the couscous - you can buy wholewheat couscous/giant couscous and tbh I prefer it to the "white" couscous. As with most wholegrain products it needs a bit longer to cook than refined grains but it has a nicer texture and taste (IMHO of course)

Another vote for pearl barley

Another pearl barley lover here. It's delicious with roasted beetroot and feta, with some feta stirred into it.

bulgur wheat has more fibre than couscous (which is essentially tiny pasta)

Red lentils are great for making into a quick/ easy dhal

I love beans too - chickpeas, butter beans, cannellini beans in particular. Great for adding fibre and protein to a salad.

This is true. You can buy wholewheat pasta or couscous but you don’t get the same bite as with the original grain, just because they have been ground down into flour. On a molecular level they may be similar but the physical properties may impact your gut differently.
Talking of flour: after 5 years making chickpea tofu from overnights soaked chickpeas, I’ve discovered that you can make it from gram flour: takes a little over half an hour plus setting time and can be served alongside other grains, meat and veg as a fibre and protein boost. I use it instead of paneer in Indian dishes. So good!

@ODFOx I've never heard of making tofu from gram flour! Do you have a recipe you can share please?

@BB49
This is the first one that came up on google. It’s called Burmese tofu. I add whatever spices I fancy: usually cumin and a little garlic. So easy!
https://www.veganricha.com/chickpea-flour-tofu/

Love lentils. They’re so versatile! Red lentil bolognese, yellow lentil dal in the slow cooker, puy lentil salads, black lentils in moussaka… the list goes on!

I also love quinoa but find it a bit faffy to cook (I can never quite get it right). Pearl Barley is really nice and I find it easy to digest.

@indigoemerald do you have a good recipe for red lentil bolognese?