Barley , long a staple of hearty soups, makes a great rice or brown rice substitute. Barley has a mildly nutty flavor that comes across well in soups, salads, pilafs or stuffings. A cup of cooked barley contains only one gram of fat. Everyone is familiar with buckwheat pancakes. Another buckwheat dish is called kasha , roasted whole buckwheat that is cooked in water or broth for a hearty rice substitute.
Bulgur is actually whole wheat that is boiled, dried, then ground coarsely.
Because it is precooked, it can be prepared quickly for a hot breakfast or a seasoned side dish or stuffing at dinner. Couscous is a processed form of the wheat commonly used to make pasta. Like bulgur, couscous can be cooked quickly. Its mild flavor lends itself to many seasonings. Finally, millet is found in multigrain cereals and breads.