by Claudia Roden
This quick and easy whole grain dish focuses on bulgur, which is made from the groats of wheat species, including durum wheat. It has more fiber and protein, and a lower glycemic index, than unenriched white rice.
Per serving: 318 calories, 2g saturated fat, 36g carbohydrates, 8g protein, 9g fiber, 515mg sodium
by Judy Bart Kancigor
This traditional Eastern European Jewish dish highlights the nuttiness of buckwheat groats (unrelated to regular wheat), which are paired with the soft counterpart of bow-tie pasta.
Per serving: 232 calories, 1g saturated fat, 40g carbohydrates, 8g protein, 4g fiber, 229mg sodium
by Judith Finlayson
You might associate ingredients like quinoa or bulgur with vegetarian dishes, but barley has long been paired with meat in beef and barley stew. This recipe uses lamb, combined with a host of spices and herbs to create a delicious curry.
Per serving: 362 calories, 4g saturated fat, 38g carbohydrates, 25g protein, 6g fiber, 591mg sodium
by Robin Asbell
Polenta is traditionally corn-based, but this version is made with amaranth and millet, topped by a savory sauce of tuna, anchovy paste, olive paste and shallots. This recipe won't work for those on a low-sodium dietary regimen.
Per serving: 553 calories, 6g saturated fat, 52g carbohydrates, 26g protein, 5g fiber, 1,534mg sodium
by Leslie Cerier
Teff flour is the star in this tasty little cookie, which is flavored with fresh ginger, cinnamon and honey. Teff is a tiny Ethiopian whole grain that's high in calcium and gluten-free.
Per serving: 90 calories, 0g saturated fat, 13g carbohydrates, 1g protein, 1g fiber, 59mg sodium
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