Rice, grains, pasta, and legumes

Types of Rice, Grains, Pasta, and Legumes

• Rice: Comes in many varieties including short-grain, medium-grain, and long-grain. Popular types include Basmati, Jasmine, Arborio, and Wild Rice.
• Grains: Encompasses a wide range including wheat, barley, oats, corn, and ancient grains like quinoa, millet, amaranth.
• Pasta: Italian staple that comes in a range of shapes and sizes, from small macaroni to large lasagne sheets. Types of pasta can be divided into dry (pasta secca) and fresh (pasta fresca).
• Legumes: Refers to the fruit or seeds of any plant in the Fabaceae family. Common ones include lentils, chickpeas, peas, and many types of beans.

Cooking Techniques for Rice, Grains, Pasta, and Legumes

• Boiling/Simmering is the most common method for cooking rice, grains, and pasta. Watch out for the right water-to-grain ratio to achieve perfectly cooked grains without excess water.
• Steaming is a moist heat cooking method typically used for cooking sticky rice.
• Soaking is often required before cooking many legumes and some grains to help soften them and reduce cooking time.
• Sautéing grains in a little oil or fat, as in the case of pilaf, before adding other ingredients can add a rich, nutty flavour.

Doneness Levels of Rice, Grains, Pasta, and Legumes

• Rice and grains should be tender but not mushy. Different varieties may have slightly different textural properties.
• Pasta should be cooked to al dente, when it’s still firm when bitten.
• Most legumes should be soft, but not mushy. Lentils, in particular, can overcook easily and turn into a purée if cooked for too long.

Safety and Hygiene in the Preparation and Storage

• Dry grains should be stored in a cool, dry place where they can last for up to 12 months.
• Cooked grains should be cooled as quickly as possible and refrigerated immediately. Remember to consume refrigerated cooked grains within a few days.
• Clear packages can help you inspect the product for any signs of damage or infestation - especially important for pasta and rice.
• Be mindful about cross-contamination with gluten-containing grains for those with coeliac disease.

Understanding Quality and Sustainability

• Look for whole grains which are minimally processed to retain more nutritional value.
• Choose pastas made from high-quality semolina flour for best texture and taste.
• Experiment with alternative pastas made from legumes or vegetables for added nutritional value and dietary variation.
• Incorporating more legumes into dishes is a sustainable choice as they require less energy to grow compared to animal proteins.
• Locally sourced grains can reduce food miles and support local farmers.