This ancient grains bowl is a prebiotic powerhouse! It provides a satisfying and tasty base for both a sweet, fruit-focused porridge and a savory veggie and bean-based breakfast bowl. This recipe has a gluten-free option and is a meal prep favorite.
This recipe was inspired by a "BROL" breakfast bowl developed by Dr. Michael Greger from nutritionfacts.org and the How Not to Diet cookbook. Thank you, Dr. Greger!
What's in this multigrain mixture
- Oat groats
- Black rice
- Farro (or Sorghum for gluten-free)
- Millet
- Barley (or Buckwheat groats for gluten-free)
This recipe can easily be made gluten-free by replacing the farro and barley with buckwheat groats and sorghum. They have a similar texture and consistency.
How to make this Instant Pot ancient grains bowl
Meal prep these grains by putting them into a 16-ounce mason jar with a lid.
When ready to cook, simply shake the jar to combine, then rinse under cool water with a fine mesh strainer.
Add rinsed and strained ancient grains to the Instant Pot with water. Set for 20 minutes at high pressure. Allow for natural release. Stir and enjoy! The consistency should be thick and hearty.
Stovetop
Add rinsed and strained ancient grains to a medium-large pot with water. Bring to a boil, then reduce heat and cook on low for 30 minutes with the lid partially covering the pot. After 30 minutes, secure the lid tightly on the pot and turn off the heat. Allow it to sit on the stove for 25 to 30 minutes, absorbing the remaining water. Stir and enjoy!
Leftovers / Meal Prep
If you have leftovers or are meal prepping, portion out into individual containers and refrigerate for up to 5 days, or freeze for up to 4 months in a freezer-, microwave- and oven-safe container. When you're ready to eat it, reheat the container in the microwave. Alternatively, thaw it on the countertop or in the refrigerator; add a few tablespoons of water to the oven-safe dish and cover it with foil to warm up in the oven at 350 F (177 C) for 10 to 12 minutes. You can also warm it up on the stovetop by adding it to a small pot with a few tablespoons of water; cover it with a lid and warm it over low heat for 5 to 7 minutes.
This recipe makes 4 to 5 servings.
Ways to enjoy these ancient grains
There are several ways to enjoy these beautiful ancient grains. One of my favorite ways is to add edamame, chopped red bell pepper (or purple cabbage), and a veggie sauté of baby bok choy, onions, garlic, and mushrooms. Top with a few sunflower or sesame seeds and a nice drizzle of peanut sauce. Yum!
This savory breakfast bowl has 12 different plants in it: the five ancient grains, baby bok choy, onion, garlic, mushrooms, bell pepper, sunflower seeds, and edamame. If you're familiar with the book, Fiber Fueled, the target is to get in 30 different plants each week for optimal gut health.
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Below is a fruit-focused porridge topped with fresh blueberries, pomegranate ariels, chopped mango, chopped date, and hemp hearts. I love to drizzle this sweet porridge with a little plant-based milk (for homemade milk options, check out our almond milk and hemp milk recipes.
This sweet porridge has 10 different plants: the five ancient grains, blueberries, pomegranate ariels, mango, dates, and hemp hearts (seeds).
Interesting facts about these grains
All of these ancient grains are an excellent source of fiber and are low in fat. Grains also provide protein, iron, potassium, magnesium, as well as antioxidants, and beneficial plant compounds.
Oat groats
Oats date back thousands of years ago, originating in the Fertile Crescent of the Middle East. Oats have adapted to various climate and geographic conditions and are widely available in most grocery stores and markets. Oat groats, in particular, are the "OG" when it comes to porridge. These kernels are also a good or excellent source of nutrients and compounds believed to help lower cholesterol and have anti-cancerous properties. If gluten-sensitive, be sure to use gluten-free oat groats. Check out this oat groats with blueberries recipe.
Millet
Millet grains date back over 5000 years. Different types of millet have different nutritional profiles. Each millet type contains varying amounts of iron, calcium, fiber, polyphenols, etc. Regardless of millet type, this grain reduces blood sugar levels in people with type 2 diabetes. Millet is a gluten-free grain. Check out this nutritionfacts.org video to learn more about millet. For more millet recipe inspiration, try our cheesy millet with summer squash breakfast bowl and flourless blueberry millet muffins recipes.
Black rice
Black rice, also known as "forbidden rice," is an ancient heirloom rice that was once purportedly reserved for royalty and the wealthy in China. It's higher in antioxidants, plant compounds (anthocyanins), and iron than other rice varieties. Black rice is naturally gluten-free. Interested in exploring black rice in other recipes? Check out this spectacular sushi salad. Red rice would work too!
Farro
Farro is an ancient wheat grain commonly found in Egyptian and Italian cooking. The flavor is nutty, and the texture is meaty. This grain provides a nice heartiness to soups and salads, like this baked salad recipe. Farro does contain gluten. So, substitute sorghum in place of farro if gluten-sensitive.
Barley
Barley is an ancient grain that also originated in Fertile Crescent. Commonly used in making bread and cereal, barley also provides a nice hearty, meaty texture. Barley does contain gluten, so if gluten-sensitive, swap out for buckwheat groats.
Sorghum
Sorghum originated in the African Sahara thousands of years ago and then spread through the Middle East and Asia via ancient trade routes, traveling to the Arabian Peninsula, India, and China. This ancient grain is gluten-free and has antioxidants and healthy compounds believed to be anti-inflammatory and good for heart health. Check out this nutritionfacts.org video about sorghum.
Buckwheat groats
Buckwheat groats are naturally gluten-free and are thought to have originated in Southeast Asia thousands of years ago. This ancient grain took root in Europe and Russia and eventually reached America. Many have eaten buckwheat groats in the ground form, specifically as soba noodles or buckwheat pancakes. Here, we're using it as an "intact" grain which helps lower blood sugar spices.
We hope you love this fiber-fueled ancient grains recipe. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
Ancient Grains Bowl
Equipment
Ingredients
- ¼ cup oat groats
- ¼ cup black rice
- ¼ cup farro or sorghum for gluten-free
- ¼ cup millet
- ¼ cup barley or buckwheat groats for gluten-free
- 2 ½ cups water for Instant Pot or 3 ½ cups water for stovetop cooking
Instructions
- Meal prep these grains by putting them into a mason jar. When ready to cook, simply shake the jar to combine, then rinse under cool water with a fine mesh strainer.
Instant Pot
- Add rinsed and strained ancient grains to the Instant Pot with water. Set for 20 minutes at high pressure.
- Allow for natural release. Stir and enjoy!
Stovetop
- Add rinsed and strained ancient grains to a medium-large pot with water. Bring to a boil, then reduce heat and cook on low for 25 minutes with the lid partially covering the pot. After 25 minutes, secure the lid tightly on the pot and turn off the heat.
- Allow it to sit on the stove for 30 minutes, absorbing the remaining water. Stir and enjoy!
Notes
- Equipment: 16-ounce mason jars with lids, Instant Pot (or medium pot with lid for stovetop)
- Leftovers/Meal Prep: If you have leftovers or are meal prepping, portion out into individual containers and refrigerate for up to 5 days, or freeze for up to 4 months in a freezer-, microwave- and oven-safe container. When you're ready to eat it, reheat the container in the microwave. Alternatively, thaw it on the countertop or in the refrigerator; add a few tablespoons of water to the oven-safe dish and cover it with foil to warm up in the oven at 350°F (177°C) for 10 to 12 minutes. You can also warm it up on the stovetop by adding it to a small pot with a few tablespoons of water; cover it with a lid and warm it over low heat for 5 to 7 minutes.
Nutrition
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Deborah Gall says
These are a game changer when it comes to easy prep. I made and left three jars for a friend recovering from abdominal surgery. The grains are great for gut health, and she can easily pop them in the Instant Pot for a week’s worth of grains.
I have made both the gluten and gluten free versions of this recipe. Both are delicious and can be served sweet or savory for any meal.
Gigi & Sersie says
That's great, Deborah. We're so glad you enjoyed. Thanks for taking the time to rate and leave a review.
Theresa says
This combo is a game changer to getting a variety of whole grains in your diet.