When we talk about rice, most often the white varieties are referred to, which come in many shapes, aromas and flavours. But thanks to the growing importance of eating healthy and leading an active lifestyle that the refined food products are now taking a backseat. We are increasingly becoming careful as to what items are being packed into our grocery bags, ensuring that they contain vital nutrients required by our body rather than empty calories.
Brown rice is touted as the healthier alternative to white rice because during its processing only the outermost layer, which is known as the hull, is removed. In the case of white rice, apart from the hull, other layers such as the bran and certain parts of the germ are polished off to provide finer grains. The refined rice may score higher in terms of flavour, but is void of essential nutrients. According to the experts, it is the outer layers of rice which provide vital nutrients to the body, and are loaded with vitamins and minerals such as magnesium, phosphorous, copper, etc. Moreover, since brown rice is high in fiber content, eating small quantities of it make you feel fuller, thus aiding in weight loss.
How to Cook Brown Rice
There are different varieties of brown rice available in the market. If you would like to make pulaos or biryanis at home then make sure you pick Basmati brown rice. This long-grained rice is slightly firmer but it soaks in the spices and seasonings well to make the dishes delightful. The short-grained brown rice works well in risottos and salads.
To cook brown rice, here are a few methods:
1. Bring a pan of water to a boil, cook the rice till done, and then discard the excess water. This is known as the draining method.
2. Pressure cook the rice using 2:1 ratio of water and rice
3. Add two cups of water to a saucepan, bring it to a boil, turn the flame to low and then slow cook 1 cup rice till done.
From my personal experience, I prefer the drain method because it yields separate grains every time, which work excellently for pulaos and biryanis. When it comes relishing rich curries, I usually use the pressure cooker method which mostly yields stickier rice that go well with gravy.
You can use brown rice to toss up salads, stir-fry with veggies and meat for a quick meal, or make elaborate preparations like biryani and risottos for special evenings. It is versatile so you can mix it with spices and herbs to turn up the flavour or keep it simple.
Recipes to Try at Home
Here’s presenting seven recipes to help you get started -
Brown rice, capers, chopped olives, mixed vegetables and fresh lemon juice all come together to create this easy, healthy meal perfect to pack for lunch or a picnic! Top with moist tuna fillets, and enjoy! For the recipe, click here.
Don’t we just love Indian Chinese? Now instead of using regular rice to cook this recipe, use brown basmati rice for a healthy fix. Loaded with chicken, prawns and an assortment of veggies, it is guaranteed to be a satisfying meal. For the recipe, click here.
CommentsTired to cook up a meal? You could probably go in for a Rice Salad which is hassle free and makes for a satisfying meal. Brown rice tossed with bell peppers, spring onions, tomatoes and drizzled with lemon, garlic and olive oil dressing. For the recipe, click here.