How To Prepare Brown Rice

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Rice is one of the favorite staple food for Asian households gradually it is becoming one of the favorite diets for the rest of the world. Brown rice is a variety that is un-milled or partly milled and is considered a whole grain. This means that it contains all the natural components – the bran, germ, and endosperm. The basic difference is that white rice is stripped off the first two layers only to be left with the starchy endosperm. On the other hand, brown rice is obtained by removing the outermost layer of a grain of rice.

Chewy rice with a nutty flavor, it is more nutritious than the more commonly used white rice but goes rancid faster. It is also called unpolished rice and is slightly brown in color. It is available in both short grain and long grain varieties. After the milling process rice loses most of its essential vitamins and minerals and therefore brown rice is considered to be healthier. Although, the calorie and carbohydrate content is the same in both.

Is it healthier than white rice?

Brown rice is packed with fiber. In fact, it has a higher fiber content than white rice. Fiber gives it a high satiety value which helps in keeping you full for longer and therefore brown rice is a great alternative for those who are trying to manage their weight.

Brown rice also has a low glycemic index (the rate at which the body absorbs sugars). It releases sugar slowly and takes longer to digest. This way it helps in regulating the metabolism and maintaining steady blood sugar levels. Studies have shown that brown rice helps in reducing the risk of type-2 diabetes. Processed rice has a higher glycemic index.

Brown rice is also a great source of manganese which makes it heart-friendly. Manganese helps in maintaining healthy cholesterol levels. After the milling process, rice loses almost half of its manganese content. Brown rice also contains various essential natural oils that may be lost on processing it.

HOW TO MAKE BROWN RICE (2 WAYS)

A step-by-step tutorial (and video!) for how to make perfect brown rice every time. Plus, delicious ideas for how to use it!

PREP TIME – 2 hours
COOK TIME – 25 minutes
TOTAL TIME – 2 hours 25 minutes

Servings: (1/2-cup servings)
Category: Side
Cuisine: Gluten-Free, Vegan
Freezer Friendly 1 month
Does it keep? 5-6 Days

Ingredients
• 0.13 cup brown rice (we prefer organic short grain)
• 0.25 cups water

Instructions

1. Optional: Soaking grains helps to remove some of the naturally-occurring phytic acids in the grain, which helps improve digestibility and speed cook time. To soak: Add rice to a large mixing bowl or pot and cover with twice the amount of lukewarm water (1 cup rice + 2-3 cups water). Soak uncovered at room temperature for at least 2 hours or overnight. Then drain and rinse once more.

Method 1
1. Add water and rice to a medium saucepan. If you soak your grains, you’ll add 1.5 times as much water as rice, which in this case would be 1.5 cups. If not soaked, you’ll add 2 cups water. Bring to a boil and once boiling, lower heat to a simmer and cover.

2. Cook until water is completely absorbed and rice is tender – about 15-25 minutes (will depend on whether or not the rice was soaked). Drain off any excess water if there is any. I like to turn off the heat and remove the lid for 10 minutes so the rice gets fluffier. Feel free to fluff with a fork at this time as well. Then return the lid to keep warm until serving. This rice is delicious in things like stir fries, sushi, fried rice, with stews, and more!

3. Store cooled leftovers covered in the refrigerator up to 5-6 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop with a little oil or water until warm.

Method 2
1. For fluffier rice, start by bringing 12 cups of water to a boil in a large pot. Once boiling, add rinsed rice and stir. Boil on high uncovered for 20 minutes (if soaked) and 30 minutes (if not soaked) or until tender (sample a grain of rice to test doneness).

2. Then strain for 10 seconds and return to pot removed from the heat. Cover with a lid and let steam for 10 minutes. Then serve! This rice is delicious in things like stir fries, sushi, fried rice, with stews, and more!

3. Store cooled leftovers covered in the refrigerator up to 5-6 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop with a little oil or water until warm.

Nutrition Facts of Brown Rice

Rice, brown, long-grain, cooked
Amount Per 1 cup (195 g)
Calories 216 % Daily Value*
Total Fat 1.8 g 2%
Saturated fat 0.4 g 2%
Polyunsaturated fat 0.6 g
Monounsaturated fat 0.6 g
Cholesterol 0 mg 0%
Sodium 9.8 mg 0%
Potassium 83.9 mg 2%
Total Carbohydrate 45 g 15%
Dietary fiber 3.5 g 14%
Sugar 0.7 g
Protein 5 g 10%
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Cobalamin 0% Magnesium 20%

44.8 grams carbohydrates
5 grams of protein
1.8 grams of fat
3.5 grams of fiber
1.8 milligrams manganese (88 percent)
19.1 micrograms selenium (27 percent)
83.9 milligrams magnesium (21 percent)
162 milligrams phosphorus (16 percent)
3 milligrams niacin (15 percent)
0.3-milligram vitamin B6 (14 percent)
0.2-milligram thiamine (12 percent)
0.2-milligram copper (10 percent)
1.2 milligrams zinc (8 percent)
0.6 milligrams pantothenic acid (6 percent)
0.8-milligram iron (5 percent)
7.9 micrograms folate (2 percent)
19.5 milligrams calcium (2 percent)
83.9 milligrams potassium (2 percent)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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