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Composition of brown rice

Unpolished grains contain, per 100 grams of product:

• 380 kcal;
• 7.5 g proteins;
• 2 g fat;
• 77 g carbohydrates;
• 14 g dietary fiber, including fiber.

Polished rice contains 7 g of protein and 0.4 fat, and also lacks dietary fiber, which reduces the calorie content of the grain to 340 kcal.

Brown rice is beneficial due to the vitamins and microelements it contains. 100 grams of product contains, as a percentage of the daily value*:

• B1 - 27;
• B6 - 26;
• PP - 22;
• manganese - 187;
• phosphorus - 33;
• selenium - 31;
• magnesium - 36;
• copper - 28.

How to cook delicious brown rice. Cooking recipes

Now you know how simple and easy it is to cook rice as a side dish. Brown rice, unlike white rice, has a rich, nutty flavor, which is why it is so popular to cook. This cereal is suitable as a side dish for meat dishes, seafood, lean fish, and turkey.

As a dietary option, you can prepare pilaf with vegetables, salads, lean meatballs and soups, casseroles.

Now let's look at quick and popular dishes made from this healthy cereal.

Brown rice with vegetables recipe

You will need the following ingredients:

• 200 g brown rice;
• 4 medium tomatoes;
• 3 zucchini;
• 1 eggplant;
• 1 bell pepper;
• 1 onion;
• butter for dressing;
• greens of your choice (cilantro, dill, parsley);
• salt and ground pepper to taste.

Rinse the cereal thoroughly with running water and soak for 2-3 hours. Place the prepared cereal into a saucepan, pour in water in a ratio of 1:3 and cook until tender for 40 minutes.

While the rice is cooking, take care of the vegetables. Cut the eggplants into cubes, add salt and leave them in a bowl for 10 minutes. During this time, the juice will drain and excess bitterness will go away. Cut the zucchini, tomatoes, bell peppers into small pieces, and the onion into half rings.

Place a frying pan on the stove, pour a little vegetable oil and fry all the vegetables until golden brown. After 3-5 minutes, you need to reduce the heat, add spices and continue to simmer until done. Season the cooked rice with butter and serve with stewed vegetables, garnishing the dish with fresh herbs.

I suggest watching a video recipe from the popular host of the culinary show “Eating at Home” Yulia Vysotskaya. Brown rice with mushrooms and green peas.

Brown rice pilaf

If you don’t know how to cook brown rice tasty and satisfying, be sure to try the recipe with dietary poultry meat. This option is ideal for a diet.

• 200 g unpolished rice;
• 1 leek;
• 200 g frozen green peas;
• 300 g turkey fillet;
• 100 g celery;
• vegetable oil;
• salt, black pepper, soy sauce to taste.

First you need to boil the rice. To do this, rinse the cereal thoroughly and soak for 2-3 hours. Place the swollen grains of rice in a saucepan and add water at the rate of 1 part rice to 2 parts water. Place on the fire and cook until tender, without stirring or lifting the lid.

Cut the leek into rings and the turkey into small slices. Add 2 tablespoons of vegetable oil to a frying pan and fry the meat and onions. After 5-7 minutes, add green peas and chopped celery.

Reduce heat and simmer until turkey is done. Place the cooked rice in a frying pan, season with salt and pepper and simmer over low heat for another 5 minutes. If you like savory dishes, season the pilaf with soy sauce. You can prepare this pilaf from brown rice with chicken or lamb, if you don’t like the taste of turkey.

Simple salad

If you like Georgian cuisine, you should appreciate the following salad recipe. This dish is prepared very quickly and will not leave anyone indifferent.

• 200 g brown rice;
• 1 bell pepper;
• 1 cucumber;
• 2 tablespoons of walnuts;
• 1 red onion;
• parsley;
• salt;
• lemon juice for dressing.

Boil the prepared cereal until cooked and crumbly. Slice the vegetables into thin slices and place them in a deep bowl. Add fragrant rice, crushed walnuts, and herbs. Season the vegetable salad with salt, lemon juice and enjoy the taste.

Brown rice with spinach

Do you like Greek cuisine? Then I suggest you try repeating the recipe for brown rice with spinach and feta cheese. A very unusual and delicious dish!

• a glass of brown rice;
• a tablespoon of vegetable oil;
• 1 onion;
• a bunch of fresh spinach (can be replaced with 2-3 frozen cubes);
• 2 cloves of garlic;
• 2 cups chicken broth;
• parsley;
• 100 g feta;
• salt, pepper, lemon juice for dressing.

To begin, heat the vegetable oil over medium heat in a saucepan and fry the onion until golden brown. After 5 minutes, add chopped garlic, which will give the dish a subtle aroma.

Wash fresh spinach and cut it into strips. If you use frozen, you must first defrost it and drain the liquid. Add spinach and pre-washed brown rice to the saucepan.

Pour in 2 cups of chicken broth, add chopped dill. Now all that remains is to season the dish with salt and pepper and, reducing the heat, simmer for 50 minutes until the cereal is soft. Serve the finished dish generously sprinkled with lemon juice and sprinkled with diced feta.

Brown rice with pumpkin – lean and dietary recipe

This recipe is suitable for lean and diet menus. The sweetness of the baked pumpkin will be complemented by the nutty flavor of the cereal.

• 200 g brown rice;
• 400 g pumpkin;
• a handful of sunflower seeds;
• a tablespoon of olive oil;
• 2 teaspoons soy sauce;
• ½ clove of garlic;
• half a teaspoon of sugar;
• a bunch of fresh arugula.

Peel the pumpkin from seeds, peel and cut into slices. Wrap the pumpkin in foil and bake in an oven preheated to 180 degrees for 30-40 minutes. Toast the sunflower seeds in a dry frying pan, stirring until browned.

Pour 200 g of rice into 600 ml of water and boil until tender with the addition of a pinch of salt. To prevent the cereal from boiling, you do not need to lift the lid of the pan and stir it. Now is the time to start preparing the dressing. To do this, mix soy sauce, olive oil, garlic, sugar in a bowl.

Delicious recipe! Dish of chicken hearts in a frying pan

Stir until the sugar is completely dissolved and adjust the taste to your liking. Place boiled rice on a plate, season with sauce and add spicy aromatic pumpkin and fresh arugula.

Chemical substances

Unpolished grains contain, per 100 grams of product: The following table shows the detailed composition of 100 grams of brown rice. Nutrient content is indicated in milligrams unless otherwise indicated next to the name.

Unusual recipes

Culinary experts from all over the world offer their own recipes for side dishes.

Morning porridge

Porridge for breakfast is the key to not only a cheerful day, but also health for the whole family.

Ingredients:

• milk – ½ liter;
• water – 1.5 cups;
• brown rice – 150 g;
• salt and sugar to taste, but it is better to replace them with berries or fruits.

Preparation:

• Soak the grains overnight.
• In the morning, evaporate the rice in water.
• Add milk and cook, stirring slowly.
• Wrap the pan in a cloth for an hour.
• Add berries or fruits before serving.

Spicy pilaf in a slow cooker

The originality of the dish is given by the spices, the lightness by chicken instead of traditional meat, and the nutritional value by the dietary composition.

Ingredients:

• brown rice - a glass;
• water – 2 glasses;
• onion – 1 head;
• hot pepper – 1 pod;
• carrots - 1 pc.;
• garlic – 2 cloves;
• salt - optional.

Preparation:

• Rinse the rice well.
• Finely chop the vegetables, pass the carrots through a grater.
• Place the vegetables in the multicooker bowl and select the “Baking” mode with a timer for 5 minutes. No need to add oil.
• We send the rice to the vegetables, add water, salt, and set the “Buckwheat” mode. The equipment itself will notify you when the dish is ready.

With mushrooms

This video shows another simple, healthy recipe for cooking rice:

Effect of brown rice on humans

Benefits of brown rice for humans:

• Improves blood circulation, cleansing blood vessels.
• Maintains blood glucose levels at normal levels.
• Stabilizes the gastrointestinal tract, prevents gastritis and ulcers.
• Improves metabolism, helps restore acid balance.
• Stabilizes the functioning of the liver and kidneys, helping to remove toxins and other harmful substances.
• Accelerates the removal of excess water from the body.

Unpolished brown rice is healthier than milled or white rice because it contains more nutrients, especially dietary fiber.

Possible harm

Negative reactions appear when consuming excess cereal. Some diets recommend consuming this type of grain all the time, which is strongly discouraged.

Frequent consumption of brown rice during a diet provokes problems with the gastrointestinal tract: bloating and constipation. Overeating provokes urolithiasis, vascular pathologies, and atherosclerosis. The substances contained may cause allergic reactions.

It is important to follow the storage rules for brown rice to maintain its benefits. An open package of cereals is hermetically sealed using an adhesive valve on the package or poured into a special container for storage. Store in a dark, dry place and do not consume after the expiration date.

The benefits and harms of brown rice depend on the individual characteristics of the body. Before use, you should consult a nutritionist to avoid negative consequences.

To lose excess weight

The plant is grown in water, which determines its ability to normalize water balance. Nutritionists recommend cereal-based dishes for people suffering from swelling. Removing excess fluid improves metabolism and restores blood circulation. This leads to normalization of pressure.

Unpolished brown rice also helps eliminate toxins by improving kidney function. Polished does not have a similar effect because it contains fewer useful elements.

How to cook

In order not to reduce the benefits of brown rice for the body, it is necessary to prepare it correctly. You should eat a boiled product, although nutritionists offer up to 7 different cooking options.

How to properly cook brown rice while on a diet:

1. Measure out the required amount of cereal and rinse it thoroughly under running water.
2. Soak the rice for an hour to allow the bran casing to swell.
3. Boil the cereal in fresh water, mixing in a ratio of 2:5.
4. Maintain a gentle simmer for half an hour.
5. Salt the finished cereal, stir and drain in a colander.

The grain can be soaked for a longer time to soften it more, while some carbohydrates and starch are lost.

Cooking in a slow cooker or double boiler

A multicooker and a steamer are unique household appliances. With their help, cooking brown rice is easy, and the results are excellent. Here are some tips on how to properly cook brown rice in these “miracle pots.”

The process of preparing cereals is no different. After washing and soaking, transfer the rice to a multi- or steamer bowl. The multicooker has a “Rice” and/or “Pilaf” mode. That's what we need. We turn it on and wait for the ready signal.

All models of steamers have a container for boiling rice. Pour a small amount of water into it. Due to the hardness of the grains, you will have to add very little water to the same bowl; steam alone will not be enough. Half an hour in the steamer and the rice is ready.

Now you know all the secrets of how to cook brown rice correctly. Bon appetit and be healthy!

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