Whole Grain Stir Fry

Whole Grain Stir Fry

Getting ready for a big group of over 100 to share some tips about whole grains. This is a very easy and tasty way to incorporate grains into your diet.

Here’s a very pretty dish that is likely to become a real staple of your repertoire once you’ve gotten in the habit of having extra cooked grains on hand. You can vary it with your favorite stir-fry sauce and expand on it as you wish. I cook a batch on a weekday or weekend and then use them for the next few days.

Here are some ideas: With the grains, add small broccoli florets or carrots cut into quarter-inch-thick slices on the diagonal; include one or more types of canned Chinese vegetables, drained and rinsed, when you add the stir-fry sauce. Add extra sauce as needed to thoroughly coat all the ingredients.


1/3 cup water

2 cups of whole cooked grains *kumut, wheat berries, Quinoa, spelt berries

1 large red bell pepper, seeded and cut into thin strips

3 green onions or 1/2 cup fresh chives, cut into pieces

3-4 tablespoons of your favorite stir-fry sauce

1/2 cup fresh or frozen peas or snow peas (or any other vegetable see above)

soy sauce to taste


  1. In a wok or large skillet, bring the water to a boil. Add the grains, red pepper, and sliced scallion bulbs. Reduce the heat to medium and cook, covered, until the grains are tender and plump, about 2 minutes. Add 3 tablespoons stir-fry sauce, the peas, and scallion greens, and cook, uncovered, for 2 minutes, stirring frequently.
  2. Just before serving, stir in an additional tablespoon of stir-fry sauce, if desired, and add soy sauce to taste

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