brown rice

This week, my co-workers and I were having a discussion on the benefits of brown rice vs. white rice, but We all agreed that cooking brown rice isn't quite as straightforward as its white counterpart; it demands a bit more care and attention. Fortunately, after some trial and error, I’ve gotten it down to a science so I can now share it with you. Before delving into the recipe, let's take a moment to uncover some of the health advantages that brown rice brings to the table.

nutritional benefits of brown rice

Fiber-Rich Goodness: Brown rice is a fantastic source of dietary fiber, promoting healthy digestion and aiding in weight management.

Essential Nutrients: Packed with essential nutrients like manganese, selenium, magnesium, and B vitamins, brown rice contributes to overall well-being.

Heart-Healthy Whole Grain: As a whole grain, brown rice is associated with a reduced risk of heart disease and provides sustained energy.

Antioxidant Powerhouse: The bran layer of brown rice contains antioxidants that combat oxidative stress and support cellular health.


brown rice


Take this simple flavorful Brown Rice Recipe, and make a batch to use as a side dish for many recipes.


prep time: 15 min | cook time: 45 min


ingredients

  • 1 cup brown rice

  • 2 cups water or vegetable broth - I prefer vegetable broth for added flavor

  • 1/2 of lemon juice and lemon zest (optional)

  • 1 tablespoon olive oil (optional)

instructions

  1. Rinse the Rice:

    • Place the brown rice in a fine-mesh sieve and rinse it under cold running water until the water runs clear. This helps remove excess surface starch for fluffier rice.

  2. Soak (Optional):

    • For enhanced texture and faster cooking, you can soak the rice in water for 30 minutes to an hour before cooking.

  3. Measure and Prep:

    • Combine 1 cup of brown rice with 2 cups of water or vegetable broth in a saucepan. Add salt and olive oil if desired.

  4. Bring to a Boil:

    • Over medium-high heat, bring the rice and liquid to a boil.

  5. Simmer:

    • Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer for 40-45 minutes.

  6. Fluff with a Fork:

    • After the designated time, remove the saucepan from the heat and let it sit, covered, for an additional 10 minutes. Then, fluff the rice with a fork to separate the grains.

  7. Serve and Enjoy:

    • Your perfectly cooked brown rice is ready to be served as a nutritious side dish or as a base for your favorite recipes.

notes:


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avoiding processed foods + increasing plant-based whole foods