These Ancient Grain Recipes Pack A Powerful Punch Of Vitamins And Minerals

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Have you heard of ancient grains? Whether you know it or not, you actually have! The term “ancient grains” refers to grains that have been unchanged for the last several hundred years. Today, we’re sharing our favorite ancient grains recipes! 

Some of the most popular ancient grains are barley and buckwheat, but there are some lesser-known ones like farro and millet. The vitamins, minerals, and healthy fats in ancient grains can lower heart risks, help blood sugar control, and improve digestion. Ancient grains are much less processed than other grains, so they have more of these vitamins and minerals.arrow

Vegan Millet Fritters with Lemony Yogurt Sauce

Thank you The Feed Feed for the recipe!




  • 1 cup millet (rinsed)

  • 1 Tbsp olive oil 

  • 1 shallot (minced)

  • 4 cups finely chopped kale 

  • ¼ cup plain dairy-free Greek yogurt 

  • ¼ cup flaxseed meal

  • 2 tbsp chopped fresh herbs (such as parsley, cilantro, dill, and/or chives)

  • 2 tsp Harissa powder

  • ½ tsp fine sea salt

Lemony Yogurt Sauce:

  • 1 cup plain dairy-free Greek yogurt

  • ¼ cup chopped fresh herbs (plus more for topping)

  • 1 tsp preserved lemon paste

  • 1 Tbsp olive oil 

  • 1 clove garlic (grated)

  • Fine sea salt (to taste)


1. Preheat the oven to 350°F. Line a large baking sheet with parchment paper and drizzle a little olive oil over it. 

2. Combine millet with 2 cups of water and a pinch of salt in a medium saucepan. Bring the mixture to a boil, reduce the heat to low, cover, and simmer until the grains are tender and the water is almost fully absorbed, about 15 minutes. Remove the pan from the heat and let it sit covered for another 5 minutes. Spread the mixture out onto another baking sheet and let it cool.

3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the shallot and cook for a few minutes until the mixture has softened. Add the kale and cook for another few minutes until it’s wilted and bright green. Transfer the mixture to a large bowl and cool for a few minutes. 

4. Add the cooled millet, yogurt, flax, herbs, harissa, salt, and 2 tablespoons of water into a bowl.

5. Use a ⅓ cup measuring cup to scoop and place the mixture onto the baking sheet, forming cakes. Lightly press them to flatten to about 1-inch thickness. Repeat with the remaining mixture and drizzle the fritters with more olive oil. Bake the fritters for 25-30 minutes until they’re golden brown and firm. 

6. While the fritters bake, prepare the yogurt sauce. Whisk the yogurt, preserved lemon, olive oil, herbs, and garlic in a medium bowl. Season the mixture with salt and refrigerate until it’s ready to use. 

7. Serve the fritters with yogurt sauce and garnish with more herbs and harissa before serving. 

Stir-Fried Farro with Garlicky Kale and Poached Egg

Thank you Serious Eats for the recipe!

ancient grains


  • 1 + ½ cups farro

  • 2 Tbsp extra-virgin olive oil 

  • 2 medium shallots

  • 3 medium garlic cloves (minced)

  • 1 large bunch kale (washed, stems removed, and roughly chopped)

  • 2 Tbsp red wine vinegar

  • Kosher salt and freshly ground black pepper

  • 4 large eggs (poached or fried)

  • Parmigiano-Reggiano cheese for shaving 

  • Chili sauce (optional)


1. Bring a large pot of salted water to a boil and add farro. Lower the heat and simmer until the farro is tender but not mushy, about 20 minutes. Drain and set aside. 

2. Heat the oil in a large skillet over medium heat. Add shallots and cook until they’re softened, about 4 minutes. Add the garlic and cook for 30 seconds longer. Add the kale and cook, tossing until the vegetables are wilted. This should take about 4 minutes. Add the farro and vinegar and toss until the farro is warmed through. Season with salt and pepper. 

3. Divide the kale and grains into 4 bowls. Top each bowl with an egg and season with salt and pepper. Garnish with shaved Parmesan and serve with chili sauce if you want!

Cheesy Broccoli Casserole

Thank you A Couple Cooks for the recipe! 



  • 8 cups broccoli florets

  • 1 + ½ Tbsp olive oil 

  • 2 tsp kosher salt

  • Fresh ground pepper

  • 1 + ½ cups millet

  • 3 cloves garlic

  • 1 Tbsp butter

  • 1 cup milk

  • 1 tsp dried thyme

  • 8 ounces shredded cheddar cheese


1. Preheat the oven to 450°F.

2. Wash and cut the broccoli into small florets. Combine the broccoli, olive oil, ½ teaspoon of kosher salt, and some freshly ground black pepper in a bowl. Pour the mixture onto a parchment paper-lined baking sheet and roast for 20 minutes. 

3. Prepare the millet according to the package instructions. 

4. Mince the garlic. Get a large skillet and heat the butter over medium-low heat. Add the garlic and saute for about 1 minute. Add the milk, 1 teaspoon of kosher salt, and dried thyme. Bring the mixture to a simmer. Stir in 1 + ½ cups of shredded cheddar cheese and stir until the cheese melts and the sauce thickens slightly. 

5. Once everything is finished, turn the oven to 400°F. Pour the millet into a 9×13 casserole dish and sprinkle the top with ½ teaspoon of kosher salt. Add the roasted broccoli and pour in the sauce. Stir thoroughly to combine all the millet with sauce and cheese. Sprinkle the remaining ½ cup of cheese over the top. 

6. Bake at 400°F for 15 minutes, or until warm.

One-Skillet Creamy Chicken and Kamut Casserole

Thank you Healthy Nibbles and Bits for the recipe!

ancient grains


  • 2 cups Kamut 

  • 1 + ½ cups low-fat milk

  • 3 Tbsp all-purpose flour

  • 1 tsp kosher salt

  • 1 tsp fresh thyme

  • 1 + ½ Tbsp olive oil 

  • 8 oz. chicken breast (chopped into small pieces)

  • ½ small onion (chopped)

  • 2 garlic cloves (minced)

  • ½ large red pepper (chopped)

  • 4 cups chopped collard greens  

  • 1 + ½ oz Cotswold cheese (shredded)


1. Preheat the oven to 450°F. 

2. Whisk the milk, flour, salt, and thyme until there are almost no clumps left, then set the mixture aside. 

3. Heat the oil in an iron-cast or oven-proof skillet over medium-high heat. Add the onions and garlic and stir constantly. Let the veggies cook for about a minute, then add the chicken and cook it for 5-6 minutes. 

4. Add the pepper and collard greens and let them cook for a few minutes until the collard greens have wilted. Stir in the milk mixture in the skillet and reduce the heat. Cook for a couple of minutes, until the mixture starts to thicken and bubble. Be sure to stir the mixture frequently to make sure the sauce doesn’t stick to the bottom and burn. 

5. Turn off the heat and mix in the Kamut and sprinkle the cheese on top.

6. Place the skillet in the oven and cook for about 2 minutes, or until the cheese has melted. 

7. Serve and enjoy while it’s hot!

Whole-Grain Spelt Salad with Leeks and Marinated Mushrooms 

Thank you Serious Eats for the recipe!



  • ½ cup + 1 Tbsp extra-virgin olive oil 

  • 1 pound cremini mushrooms (diced)

  • 1 large leek

  • 2 medium cloves garlic (thinly sliced)

  • 1 tsp picked thyme leaves (minced)

  • Kosher salt and freshly ground black pepper

  • ¼ cup + 2 Tbsp apple cider vinegar 

  • 6 cups cooked whole-grain spelt 

  • 2 small Persian cucumbers (quartered lengthwise then sliced crosswise into ¼ – inch pieces)

  • ½ cup minced flat-leaf parsley

  • ¼ cup minced chives

  • Espelette pepper powder for garnish


1. In a large skillet, heat 3 tablespoons of oil over medium-high heat until it’s simmering. Add the mushrooms and cook, stirring until the vegetables are tender and the water has evaporated, about 5 minutes. Add the leek, garlic, thyme, salt, and pepper, and cook until the leek is tender, about 4 minutes. Transfer the mixture to a large bowl and stir in ¼ cup of apple cider vinegar. Let it stand for 15 minutes. 

2. In a large bowl, stir together the spelt, cucumbers, and mushroom-leek mixture. Stir in the remaining 6 tablespoons of olive oil, 2 tablespoons of cider vinegar, parsley, and chives, and season it with salt and pepper. Spoon the salad into bowls and sprinkle it with espelette pepper.

Amaranth Falafels with Green Tahini Sauce

Thank you Clean Eating for the recipe!

Ancient Grains


  • ¼ cup amaranth

  • 1 + ¼ cups packed minced parsley

  • 2 Tbsp ground flaxseeds

  • 1 + ½ Tbsp olive oil 

  • 4 large garlic cloves (minced)

  • 1 tsp ground cumin

  • 1 tsp sea salt

  • 1 15-oz chickpea (drained and rinsed)

  • 2 Tbsp minced yellow onion

  • ¼ cup tahini paste

  • 3 lemons 

  • ¾ tsp spirulina powder

  • ½ small cabbage head (thinly shaved)


1. In a small saucepan, bring the amaranth and 1 cup of water to a boil. Reduce the heat to medium-low and gently simmer for 20 minutes until the mixture is cooked down to a thick porridge. Stir occasionally near the end and remove from the heat. 

2. Position the oven rack on the second-to-top notch and preheat the broiler. Line a large baking sheet with a silicone baking mat. 

3. Add the amaranth, ¼ cup of parsley, flaxseeds, oil, half of the garlic, cumin, and ½ teaspoon of salt to a food processor. Process until all the ingredients have been incorporated, then add the chickpeas and the onion. Pulse again to grind the chickpeas coarsely. 

4. Drop the mixture into 16 1-tablespoon mounds on a baking sheet. Flatten them slightly and broil for 9-10 minutes, until the tops are golden. Carefully flip them with a spatula and broil for 4-5 more minutes. Let them cool on a pan for 10 minutes.

5. While they’re cooling, prepare the sauce. Use a small blender or food processor to puree the tahini, lemon juice, spirulina, ¾ cup of parsley, the remaining half of garlic, ½ tsp of salt, and ¼ cup of water. Blend until the mixture is completely smooth. 

6. Line the plates with cabbage and top each with 4 falafels, sauce, and a lemon wedge. Divide the remaining ¼ cup of parsley over the top and serve with extra sauce on the side. Serve warm or cold!

Freekeh Salad

Thank you PureWow for the recipe!

ancient grains


  • ¼ cup extra-virgin olive oil 

  • 2 cups freekeh 

  • Kosher salt

  • 1 + ¼ pounds zucchini (quartered lengthwise)

  • ½ tsp ground cumin seed

  • ¼ tsp ground cinnamon

  • 1 9-oz. package of halloumi cheese (cut into ½ – inch slices)

  • ⅓ cup white balsamic vinegar

  • 1 garlic clove (pressed)

  • 4 firm ripe apricots (pitted and thinly sliced)

  • 8 scallions (thinly sliced, white and light green parts only)

  • ½ cup roughly chopped toasted pistachios 

  • ½ cup finely chopped fresh flat-leaf parsley


1. In a large saucepan, warm 2 tablespoons of olive oil over medium-high heat. Add the freekeh and stir constantly until the grains are coated with the olive oil and lightly toasted, about 4 minutes. 

2. Add 3 + ½ cups of water and ½ teaspoon of salt to the saucepan and reduce the heat to medium. Simmer until the water is level with the freekeh and holes appear in the center of the grain, about 10 minutes. Transfer the freekeh to a large bowl and fluff it with a fork. 

3. Meanwhile, prepare a medium-hot grill or heat a grill pan over medium-high heat. Brush the zucchini with olive oil and sprinkle with the cumin seed, cinnamon, and a pinch of salt. Brush the halloumi generously with olive oil. Grill the zucchini and the halloumi until browned on both sides, turning them once. Transfer to a plate and let it cool slightly. 

4. Meanwhile, in a small bowl, whisk the remaining 2 tablespoons of olive oil with vinegar and garlic. Add the dressing, apricots, scallions, pistachios, and parsley to the freekeh. Cut the zucchini and halloumi into ½ – inch pieces and add to the salad. Toss to combine and serve immediately.


Who knew ancient grains could be so tasty? (We all did.) What recipe are you going to make first? What are your favorite ancient grains to cook? Comment below!

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