If you’re looking to shake up your diet and explore alternatives to traditional rice and wheat, you’re in luck. More and more people are turning to different grains for a variety of reasons like to reduce their gluten intake, boost nutrition, or simply add more variety to their meals. The good news? There are plenty of delicious, nutrient-packed options that can easily replace rice and wheat without sacrificing flavor or texture. Ancient grains that have stood the test of time are becoming very popular now, but we’ll also share some lesser-known superfoods. These alternatives that deserve a spot on your plate offer a mix of health benefits and versatility so they work well in almost any meal.
1. Quinoa
Quinoa is often considered a superfood, and for good reason. Unlike most grains, it is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegetarians and those looking to increase their protein intake. Quinoa is naturally gluten-free, high in fiber, and rich in antioxidants. It has a nutty flavor and a fluffy texture when cooked, making it a great substitute for rice in dishes like stir-fries, salads, and grain bowls. As quinoa is native to the Andean region of South American, it makes sense that nearly 80% of the world’s quinoa is grown in Peru and Bolivia. Ecuador, Columbia and Argentina also contribute to the market. Quinoa is widely available in supermarkets and health food stores. Quinoa should be soaked overnight and strained to remove phytic acid and saponins, a group of naturally occurring compounds in plants and marine invertebrates which tend to give a more bitter taste.
2. Millet
Millet is an ancient grain with a mild, slightly sweet taste. It is gluten-free and packed with important nutrients like magnesium, phosphorus, and fiber. It’s particularly popular in African and Asian cuisines, where it is often used to make porridge, flatbreads, or grain-based salads. Millet is easy to cook and can be used similarly to rice or couscous. It is becoming more widely available in mainstream grocery stores as interest in alternative grains grows. Millet does contain anti-nutrients such as phytic acid and tannins which can cause digestion issues. To prevent this, millet should be soaked for at least 6 to 7 hours and drained before cooking.
3. Amaranth
Amaranth is another ancient grain that offers impressive health benefits. It is naturally gluten-free and rich in protein, fiber, and micronutrients such as iron and magnesium. Amaranth has a slightly earthy and nutty flavor and works well as a thickener for soups, porridges, and even baked goods. While not as widely available as quinoa, amaranth can be found in health food stores and online retailers. They can be purchased in whole seed form or as a flour. The seeds can even be popped and eaten like popcorn. Amaranth seeds should be soaked overnight to help with digestion and also reduce the time it takes to cook it.
4. Buckwheat
Despite its name, buckwheat is not related to wheat and is completely gluten-free. It has a robust, nutty flavor and is packed with protein, fiber, and antioxidants. Buckwheat is commonly used in soba noodles, pancakes, and grain-based side dishes. It can be cooked similarly to rice or ground into flour for baking. Buckwheat is mostly grown in Russia and China. It is relatively easy to find in grocery stores, especially in specialty food aisles. Buckwheat can come in flour form or as groats. The groats should be soaked overnight and drained before cooking to improve digestion.
5. Sorghum
Sorghum is a highly nutritious, gluten-free grain that is rich in protein, fiber, and antioxidants. It has a hearty texture and a slightly sweet taste, making it a great choice for both savory and sweet dishes. Sorghum can be popped like popcorn, used in salads, or ground into flour for gluten-free baking. It is gaining popularity and is becoming more widely available in supermarkets and online stores. The majority of sorghum is grown in the United States and the area running from South Dakota to Southern Texas is referred to as the Sorghum Belt. Whole grain sorghum includes the bran, germ and endosperm while pearl grained sorghum removes the germ. A syrup can also be made from the stalks of sweet sorghum and used as a natural sweetener. The whole grains should be soaked and strained before consuming.
6. Teff
Teff is a tiny, nutrient-dense grain that has been a staple in Ethiopian cuisine for centuries. So it’s no surprise that Ethiopia and Eritrea are the largest producers of Teff. Teff is naturally gluten-free and high in iron, calcium, and protein. Teff flour is commonly used to make injera, a traditional Ethiopian flatbread, but the whole grain can also be used in porridges, stews, and baked goods. While not as commonly found as quinoa, teff is available in specialty food stores and online.
7. Barley
Barley is not gluten-free, but it contains lower levels of gluten than wheat, making it a suitable choice for those looking to reduce gluten intake. It is high in fiber, particularly beta-glucan, which helps lower cholesterol and regulate blood sugar levels. Barley has a chewy texture and a mild, slightly nutty flavor. It is commonly used in soups, salads, and as a rice substitute. Barley is widely available in grocery stores. Barley is mostly grown in Russia, Canada, Australia, Germany, France and the United States.
8. Farro
Farro is another lower-gluten grain that is packed with fiber, protein, and essential minerals. It has a chewy texture and a slightly nutty flavor, making it an excellent addition to soups, salads, and grain bowls. Farro is easy to cook and absorbs flavors well. It is readily available in supermarkets and is often sold in pearled or semi-pearled varieties to reduce cooking time. Farro is grown in Italy, Ethiopia, the United States and Canada.
9. Wild Rice
Wild rice is not technically a rice but rather a type of aquatic grass seed. It has a distinctive earthy flavor and chewy texture, making it a unique alternative to traditional rice. Wild rice is packed with protein, fiber, and antioxidants, and it is naturally gluten-free. It works well in pilafs, soups, and grain salads. While more expensive than regular rice, wild rice has less starch and is lower in calories and carbohydrates. Wild rice is grown in Canada, the United States, Hungary and Australia.
10. Freekeh
Freekeh is a roasted wheat grain that is lower in gluten than traditional wheat and extremely high in fiber and protein and low in carbohydrates. It is made from young durum wheat that is roasted and rubbed to create it’s flavor. The word freekeh actually comes from the Arabic word ‘faraka,’ meaning to rub. It has a smoky, nutty flavor and a firm, chewy texture. Freekeh is excellent for grain bowls, salads, and soups. It is becoming more popular in Western markets and is grown in Egypt, Lebanon, Palestine, Jordan and Syria.