Best Healthy Brown Rice Recipes To Enjoy
Brown rice has a high nutritional value when compared to white rice. Although both brown and white rice are carbs, the difference lies in their nutritional value, as determined by how they’re processed. While brown rice removes only the outermost layer – the hull, all three layers – the rice husk, the bran, and the germ – are removed in the white rice. The bran and germ of brown rice contains essential vitamins, minerals, fiber, amino acids and γ-oryzanol. The bottom line with brown rice, however, is the cooking process and the flavor isn’t so appealing. But you may love brown rice if you know what to cook and cook with. Let’s find out brown rice recipes with Lifezfood!
Contents
How to cook brown rice
Brown rice has a higher fiber content than white rice (brown rice: 1.8 g, white rice 0.4 g / 100g). Therefore, it will take longer to cook. Soak brown rice for 15-20 minutes before cooking. Here are some points to keep in mind:
Ratio of brown rice to water – The amount of water should be twice as much as the amount of brown rice because brown rice absorbs more water due to its multiple layers. The ratio of water to brown rice should be 2: 1 (two parts water and one part rice).
How to drain – Cook brown rice in a pot of water with a teaspoon of oil. When the cake is cooked, drain off excess water.
Open the flame – Boil two cups of water and add one cup of brown rice and simmer.
How long brown rice cooks – The milling process reduces the cooking time. But brown rice takes almost 30-45 minutes to cook.
How to cook brown rice in a rice cooker
Cooking brown rice in a rice cooker can certainly save time, but you should know the correct ratio of water to rice. Your smooth brown rice can be ready in three steps:
Soak the rice for 15-20 minutes and then put it in the rice cooker.
Add vinegar, a pinch of salt, water and brown rice in a 2: 1 ratio.
Press the ‘ON’ button and let it cook.
After cooking is finished, let the rice rest for 10-15 minutes.
Advice
Use a fork to stir up the rice.
Use small grain brown rice to cook salads and risottos.
Use long grain brown rice or basmati brown rice to cook biryanis and pilafs.
Soak brown rice for 30 minutes before cooking.
Cook brown rice for 30 minutes.
Healthy Brown Rice Recipes
Brown Rice Pilaf
Ingredient
1 cup of brown rice soaked and drained
1 cup chopped salad
1 large onion, finely chopped
3 green peppers
2 cups of water
Salt to taste
2 teaspoons of cleaned butter
1 tablespoon cooking oil
3 shrimp
3 cardamom
1 inch cinnamon
1 bay leaf
1 teaspoon of ginger
5 minced garlic cloves
How to prepare Brown Rice Recipes
Grind ginger, garlic, and cinnamon with a little water to make a puree. Let’s set it aside.
Heat the made oil and butter in a deep saucepan over medium to high heat.
Add crushed bay leaves, cloves and cardamom and sauté for a few minutes.
Mix the flour mixture and fry it until the rough taste disappears.
Add the onions and green peppers and sauté them until the onions turn golden brown.
Add the chopped vegetables and mix well.
Add the drained rice and mix quickly.
Add water and salt and boil the mixture.
Cover the pot and simmer over low to medium heat, stirring continuously until the rice is soft, the vegetables are crispy and the water is completely absorbed.
Serve hot with onion raita.
Sweet Brown Rice Recipes
Ingredient
½ cup tamarind
½ teaspoon of turmeric powder
1 teaspoon asafoetida
1 teaspoon of palm sugar
Salt to taste
2 teaspoons of peanuts
1 ½ cup cooked brown rice
2 teaspoons of mustard
2 tbsp chana dal
4 broken red peppers
2 curry leaves
¼ cup sesame oil
1 ½ tbsp chana dal
4 red peppers
1 teaspoon of fenugreek seeds
How to prepare Brown Rice Recipes
Heat one teaspoon of oil in a saucepan over medium to high heat and roast the ingredients until they turn golden. Wait until the mixture cools down. Flour the ingredients and set it aside.
Soak tamarind in hot water for 40 minutes. Separate the pulp and remove the fiber. Let’s set it aside.
Place a large, thick pan at medium to high temperatures.
Add the rest of the sesame seed oil and heat.
Add seasoning and fry for about 3 minutes.
Mix the extracted tamarind and cook for 20 minutes or until the pulp loses its aroma and half.
Combine the flour and crushed palm sugar and salt ingredients into the mixture and keep stirring until it thickens.
Remove from fire and set aside.
Place pan over medium to high heat and roast the peanuts until crispy.
Mix with puliyogare gravy and set aside. Store it and use it when you want.
Place the cooked rice in a large mixing bowl.
Mix 2 tablespoons of gravy and use a flat spoon to mix well so that the rice won’t crush and crush.
Serve hot with crispy appalam (fried papad) or curd.
