6 Delicious Grain Recipes to Keep You Healthy All Winter Long (2024)

Soup...in winter? Been there. Slurped that. We've cooked up something equally hearty but far less fatigued: Chewy and fiber-rich, ancient grains are a satisfying canvas for countless mix-and-match meals. It's time to spoon.

Rich, toasty, and perfect for lazoids, most bulgur is already partially cooked, saving up to 20 minutes of prep time. Not to mention, it's got ample doses of iron and B vitamins.

Bulgur Salad with Cucumber and Tomatoes
1 small shallot, minced (about 3 Tbsp)
2 Tbsp extra-virgin olive oil
2 tsp lemon juice
1 cup cherry tomatoes, halved
1 cup diced cucumber
1/4 cup parsley leaves, chopped
1 cup cooked bulgur
1/4 cup shelled pistachios, chopped
2 oz crumbled reduced-fat feta cheese

1. In a large bowl, combine shallot, olive oil, and lemon juice. Whisk well and season to taste with salt and pepper.
2. Add tomatoes, cucumber, parsley, and bulgur and toss to combine. Divide between 2 bowls and top with pistachios and feta.

MAKES 2 SERVINGS Per serving: 390 cal, 25 g fat (5 g sat), 33 g carbs, 6 g sugar, 540 mg sodium, 7 g fiber, 13 g protein

Bulgur with Mushrooms and Roasted Red Peppers

1 Tbsp olive oil
1/4 cup minced onion
1/2 tsp smoked paprika
2 cups mushrooms (such as shiitake, maitake, oyster, or a blend), chopped
2 cups baby spinach leaves
1 roasted red pepper, chopped (2/3 cup)
1 cup cooked bulgur
1/4 cup cooked lentils
1 tsp sherry vinegar

1. Put oil in a large skillet over medium heat and cook onion until it softens, about 4 minutes. Add paprika and stir to combine. Add mushrooms and cook until they brown, 5 to 8 minutes.
2. Add spinach, red pepper, bulgur, and lentils, and cook, stirring, until hot, about 2 minutes. The spinach should just begin to wilt from the heat of the other ingredients. Season to taste with salt and pepper.
Divide the mixture between 2 bowls, and drizzle with sherry vinegar.

MAKES 2 SERVINGS Per serving: 220 cal, 7 g fat (1 g sat), 36 g carbs, 6 g sugar, 170 mg sodium, 11 g fiber, 8 g protein

Celine. Coach. Millet? Yes, like a good handbag, this slightly sweet grain goes with anything. It can be fluffy or creamy, tender or crunchy, and it packs loads of energizing magnesium.

Millet with Chicken and Shaved Vegetables

1 small carrot, peeled
1/4 fennel bulb
1 small rib celery, thinly sliced on an angle
1 tsp white wine vinegar, divided
1/4 cup low-fat buttermilk
1 Tbsp 2% plain Greek yogurt
1 Tbsp fresh chopped dill
1 cup cooked millet
1 cup shredded cooked chicken
2 Tbsp sliced almonds, toasted

1. Using a vegetable peeler, shave carrot and fennel into ribbons. Place in a small bowl with celery, season with a pinch of salt, and sprinkle with 1/2 tsp of the vinegar. Set aside.
2. Whisk together buttermilk, yogurt, dill, and remaining vinegar. Season to taste with salt and pepper. Set aside.
3. Heat a nonstick skillet over medium heat. Add millet and chicken and stir occasionally, until warm, 3 to 5 minutes. Divide between 2 bowls. Top with shaved vegetables, and drizzle with buttermilk dressing and toasted almonds.

MAKES 2 SERVINGS Per serving: 290 cal, 7 g fat (1.5 g sat), 29 g carbs, 3 g sugar, 270 mg sodium, 4 g fiber, 28 g protein

Tropical Millet Pudding

1/3 cup raw millet
1 cup light coconut milk
3/4 cup water
1 Tbsp granulated sugar
1/2 tsp pure vanilla extract
1/8 tsp ground cardamom
1/8 tsp table salt
1/4 cup diced pineapple
1/4 cup diced mango
2 Tbsp mini white chocolate chips
Mint leaves, for garnish (optional)

1. Toast millet in a saucepan over medium heat, stirring often, until fragrant, about 3 minutes. Add coconut milk, water, sugar, vanilla extract, cardamom, and salt. Stir well, increase heat to high, and bring to a boil.
2. Reduce heat to a simmer. Cover and cook, stirring occasionally, until millet is tender, about 25 minutes. Divide between 2 bowls and top with pineapple, mango, and white chocolate chips. Garnish with mint leaves.

MAKES 2 SERVINGS Per serving: 320 cal, 13 g fat (9 g sat), 45 g carbs, 18 g sugar, 180 mg sodium, 3 g fiber, 5 g protein

Amaranth Huevos Rancheros

3 tsp olive oil, divided
1 cup cooked amaranth
1/2 cup corn
1/4 tsp ground cumin
1/4 cup cilantro leaves, loosely packed, plus more for garnish
2 large eggs
2 radishes, sliced into matchsticks
1/4 avocado, thinly sliced
1/4 cup salsa

1. In a large nonstick skillet set over medium heat, warm 1 teaspoon of the oil and add amaranth, corn, and cumin. Cook, stirring occasionally, until cumin is fragrant, about 3 minutes. Remove from heat, stir in cilantro, season to taste with salt and pepper, and divide between 2 bowls.
2. Add the remaining 2 teaspoons of oil to the skillet and cook eggs as desired. Place an egg on top of each bowl. Divide radish, avocado, and salsa evenly between the 2 bowls. Garnish with cilantro.

MAKES 2 SERVINGS Per serving: 330 cal, 17 g fat (3 g sat), 34 g carbs, 4 g sugar, 390 mg sodium, 5 g fiber, 13 g protein

Amaranth with Kale and Sausage

4 dry-packed sun-dried tomatoes
1 Tbsp olive oil
1/4 cup diced onion
6 oz turkey sausage, casing removed
1 small head kale, stems removed, sliced into thin ribbons (about 2 packed cups)
1 cup cooked amaranth
2 Tbsp grated Parmesan; more for garnish
1 Tbsp pine nuts, toasted

1. Soak sun-dried tomatoes in boiling water for 10 minutes. Drain, mince, and reserve.
2. Add oil to a large skillet over medium-high heat and saute onion until soft, about 5 minutes. Add sausage and cook, breaking up the meat, until browned, about 10 minutes. Add kale and tomatoes. Cook, stirring often, until kale is wilted, about 5 minutes. Season to taste with salt and pepper. Set aside.
3. In a small saucepan over low heat, heat amaranth. Stir in Parmesan until melted, about 2 minutes. Divide grain between 2 bowls and top each with sausage mixture. Garnish with pine nuts and more Parmesan.

MAKES 2 SERVINGS Per serving: 390 cal, 20 g fat (3.5 g sat), 29 g carbs, 3 g sugar, 600 mg sodium, 4 g fiber, 25 g protein