Barley, millet and bulgur are some of the grains best suited for quick pilafs. Look for them in grocery stores or health food stores, or order them by mail. If you’re increasing your fiber intake, do it gradually: too much too quickly may result in gas and bloating.

Barley Because of its nutty taste and appealing chewy texture, barley has tremendous culinary potential. While it is best known as a thickener in hearty soups, barley also can be served as a side dish or in a salad: it can even be substituted for rice in a creamy risotto. There are three types:

Pearl barley, which has the bran removed, is the most common type of barley found in grocery stores. Using a ratio of 2 1/2 cups liquid for each cup of pearl barley, simmer the grain, covered, for 40 to 50 minutes.

Quick barley is simply pearl barley that is rolled thinner to speed up cooking. Cook 1 cup quick barley in 1 3/4 cups liquid, covered, for 10 to 20 minutes.

Hulled (or whole grain) barley retains most of the husk. Allow 3 1/4 cups liquid for 1 cup grain and simmer it, covered, until it’s tender and the liquid has been absorbed, about 1 1/2 hours. Stir the barley occasionally during the last 1/2 hour of cooking.

Try barley in Mushroom-Barley Soup.

Bulgur Many cooks are familiar with bulgur as the key ingredient in the popular Middle Eastern salad, tabbouleh. But few realize how delicious it is when it’s cooked into a pilaf. Bulgur is made from wheat kernels that are steamed, dried and cracked. Because it's precooked, bulgur is essentially a whole grain convenience food. (Don’t confuse it with cracked wheat, which is not precooked.) To prepare bulgur for use in salads, simply cover it with boiling water and let it soak until it’s tender, 20 to 25 minutes. To cook as a pilaf, use 1 1/2 cups liquid for 1 cup bulgur and simmer, covered, for 15 to 20 minutes.

You can get a taste of bulgur in Chicken, Wild Rice and Bulgur Sauté.

Millet You may think of it as something you put in your bird feeder, but millet is an important staple in Asia and Africa. A good source of protein, phosphorous and B vitamins, millet is a highly nutritious grain, and its low acidity makes it easily digestible. It’s a nice alternative to rice, couscous or polenta. To bring out its flavor, toast it in a little oil before adding the liquid. Cook it, covered, using 2 1/2 cups water for 1 cup of millet, for about 25 minutes. The texture of a millet pilaf is somewhat sticky—more like couscous or grits than fluffy, long-grain rice.

If you're not familar with millet, Millet Pilaf with Corn and Green Chiles is an easy and delicious way to sample it.