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Instant Pot Ancient Grains

Instant Pot Ancient Grains

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This hearty, delicious, and healthful Instant Pot Ancient Grains recipe is adapted from True Food Kitchen Ancient Grains recipe, which is cooked in the oven. These are the grains in the Ancient Grains Bowl served at TFK. This recipe might turn you into a vegan zombie—hungry for grains.

Using the Instant Pot is quicker than the oven preparation and just as tasty. Additionally, I like avoiding using the oven when it’s already toasty outside. If you would like to make them in your oven, just scroll down to the recipe notes for oven instructions.

The Grains

This medley of grains is composed of farro (I used spelt as noted in the original TFK recipe), red quinoa and brown rice. I have used both short grain and jasmine brown rice and both turned out great. I don’t think there is a wrong answer for which kind brown rice to use.

Farro, Red quinoa & Brown rice for Instant Pot Ancient Grains
Farro, red quinoa & brown rice for Instant Pot Ancient Grains

What is Farro?

From Healthline.com:

Farro is an ancient wheat grain that originated in Mesopotamia.

Contrary to popular belief, farro does not refer to one type of grain. Rather, it’s Italian for “ancient wheat grain” and often used to describe three different grains:

  • Einkorn: Farro piccolo, known scientifically as Triticum monococcum
  • Emmer: Farro medio, known scientifically as Triticum dicoccum
  • Spelt: Farro grande, known scientifically as Triticum spelta

As you might have guessed, farro is not gluten-free because it is a wheat grain.

Farro is super nutritious and high in anti-oxidants, fiber, and protein.

I purchased Spelt Farro from Sprouts in the bulk foods section. It is also available at Whole Foods.

I love these Instant Pot Ancient Grains with

And in bowls with these sauces

Shortcuts

I have used both jarred chopped garlic and jarred minced ginger in place of fresh minced garlic and fresh grated ginger.

Shortcut substitutions for garlic and ginger
Shortcut substitutions for garlic and ginger

I have not yet used powdered ginger or powdered turmeric. If you’d like to try powdered, Google tells me you should use approximately 1/4 teaspoon of each instead of 1 teaspoon.

How do I use my Instant Pot?

If you are new to the Instant Pot and you haven’t quite mastered its many settings, here’s what to do for this recipe:

  1. Plug in the Instant Pot.
  2. Load it with ingredients.
  3. Twist the lid closed to lock it.
  4. Next, turn the valve/knob to Sealing.
  5. Touch Manual. Manual and High Pressure should be selected. If Low Pressure is selected instead, use the Pressure and +/- buttons to get to High Pressure. Then use the +/- buttons to get it to 20 minutes. It will then say On. Once it is heated, it will switch to displaying how many minutes it has left.
  6. After 20 Minutes, carefully twist the valve/knob from Sealing to Venting. Hot steam will come out. Leave the lid on.
  7. The Keep Warm/Cancel button should be lit. If it’s not, push it. Set a timer for 10 minutes.
  8. After 10 minutes, open lid, stir until combined, and enjoy.

Your Instant Pot or Pressure Cooker may differ from mine. Please consult your instructions if needed. Youtube is very helpful if you are looking for quick & easy demos.

Let’s Make Instant Pot Ancient Grains

Ingredients for Instant Pot Ancient Grains
Ingredients for Instant Pot Ancient Grains

Prep the ginger, garlic, turmeric and lemongrass.

Grating the ginger
Grating the turmeric
Mincing the lemongrass
Mincing the lemongrass with a big knife

Place all Ancient grains ingredients into the Instant Pot.

Instant Pot loaded with ingredients for Ancient Grains
Instant Pot loaded with ingredients for Ancient Grains

Close the lid, lock and seal the knob/valve.

Setting the Instant Pot for 20 Minutes Manual at HIGH pressure

Set to manual HIGH pressure for 20 minutes. Then release steam and let sit for 10 minutes on the keep warm setting. Stir and serve or store.

The cooked grains after removing the lid, before stirring
The cooked grains after removing the lid, before stirring
Giving the cooked grains a quick stir
Instant Pot Ancient Grains
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Instant Pot Ancient Grains

This recipe is adapted for the Instant Pot from the True Food Kitchen Ancient Grains recipe which is cooked in the oven. Using the Instant pot is quicker and just as tasty.
Course Dinner, Meal Prep, Side Dish, Sides
Cuisine American, California, Mediterranean, Vegan
Keyword Ancient Grains, dairy-free, flavorful, non-dairy, savory, TFK, True Food Kitchen, vegan, vegetarian
Prep Time 5 minutes
Cook Time 30 minutes
Approximate Time Instant Pot Heats Once Sealed 10 minutes
Total Time 45 minutes
Servings 5 servings of 1 cup
Calories 229kcal

Ingredients

  • 1 teaspoon minced garlic more if desired, I use 2 teaspoons
  • 1 teaspoon peeled and grated or minced ginger
  • 1 teaspoon minced lemongrass
  • 1 teaspoon peeled and grated or minced turmeric
  • 1 teaspoon kosher salt or flaked sea salt
  • 1 TBSP extra-virgin olive oil
  • ½ cup red quinoa
  • ½ cup brown rice
  • ½ cup farro spelt
  • 2 ¾ cups water

Instructions

  • Place all Ancient grains ingredients into the Instant Pot. Close the lid, lock and seal the knob. Set to manual HIGH pressure for 20 minutes, release steam and let sit for 10 minutes on the keep warm setting. Stir and serve or store.

Notes

Nutrition Information is approximate.

Ancient Grains Oven Instructions from TFK

Increase water to 3 ½ cups. Preheat oven to 375 degrees F. Using a medium oven proof baking dish or casserole, mix all ingredients together, cover with foil and seal the edges tightly. Bake until all grains are fully cooked, about 75-85 minutes. Mix well before serving. Makes about 5 cups.
www.planttestkitchen.com

Nutrition

Serving: 1cup prepared grains | Calories: 229kcal | Carbohydrates: 42g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Sodium: 475mg | Potassium: 213mg | Fiber: 5g | Sugar: 1g | Vitamin C: 1mg | Calcium: 24mg | Iron: 2mg

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Recipe adapted from True Food Kitchen as published online in the South Florida SunSentinel.

Serving Suggestion

One of my favorite ways to enjoy these grains is with mixed salad greens, Marinated Oven Roasted Kebabs, and either a pesto, Quick Spanish Romesco Sauce or a little of each.

Instant Pot Ancient Grains plated with Marinated Oven Roasted Kebabs Cilantro Pumpkin Seed Pesto (coming soon) and another plate with grains, kebabs and Quick Spanish Romesco Sauce

Did You Make This Recipe?

How did it go? Did you eat them solo? Use them for meal prep? Enjoy them with some grilled veggies? Would you make these grains again? Any variations? Tell me about it in the comments below.

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