Brown (brown) rice is a natural healthy product with a mild nutty flavor. Compared to white, it is more hard, so it cooks a little differently and takes longer. Brown rice can be used to make many nutritious meals. These are first and second courses, cereals, pilaf, salads, puddings and casseroles. It also goes well with legumes, soy products, mushrooms, nuts, vegetables, seafood, fruits and meats.
Properties and calorie content of brown rice
Brown rice is considered the most useful variety, since it is peeled only from the top husk, preserving all the bran and nutrients.
The composition of brown rice is varied. It contains a lot of vitamins, including B, C, A, E, PP and carotene. It also contains many trace elements: zinc, sodium, copper, manganese and even such as selenium, iodine and iron - necessary to maintain immunity and brain function. Brown rice is a source of unsaturated fatty acids, carbohydrates, proteins and essential amino acids, which allows the human body to build proteins without using animal food.
Due to the calcium content, brown rice prevents the development of osteoporosis, and the potassium and magnesium contained in it help in the fight against cardiovascular diseases and normalize blood pressure. It also has a good effect on the nervous system - it helps to fight depression and increased nervousness. This type of rice stabilizes blood circulation, improves kidney function and normalizes water balance in the body.
Has an enveloping property. Once in the digestive system, rice gluten gently envelops the walls of the stomach and esophagus. Therefore, brown rice will be useful for people suffering from ulcers, gastritis and high acidity.
Eating brown rice can help lower cholesterol levels in the body. And due to the high proportion of fiber and biological absorbents (dietary fiber) that cleanse the gastrointestinal tract, such rice is often used for weight loss.
Experts do not recommend consuming brown rice more than 2-3 times a week. Since the body can react to its excess in the diet with bloating and flatulence.
The calorie content of raw brown rice grains is 337 kcal, and when boiled, this figure is 110 kcal per 100 grams of product.
Brown rice with vegetables
The unusual combination of brown rice and seasonal vegetables gives the dish a unique flavor. Such rice with vegetables can be used as a side dish or as an independent dish. It is recommended to soak brown rice for several hours before cooking.
Ingredients:
- brown rice - 200 grams;
- carrots - 2 pcs.;
- red sweet pepper - 100 grams;
- cabbage leaves - 5-6 pcs.;
- mushrooms - 100 grams;
- red onions - 3 pcs.;
- pumpkin seeds - 80 grams;
- sesame seeds - 80 grams;
- garlic - 2 cloves;
- ginger - 20 grams;
- hot chili to taste;
- soy sauce to taste;
- olive oil - 2 tablespoons l.;
- salt and pepper to taste
Cooking method:
- Rinse the brown rice in cold water until the water is clear. After washing, it is advisable to scald brown rice with boiling water. And then pour over again with cold water. Boil the rice and set aside for a while.
- Rinse the red pepper well, remove the seeds, remove the white streaks and cut into cubes. Peel the carrots and also cut into small cubes.
- Heat a tablespoon of olive oil in a skillet and transfer diced carrots and peppers into it. Then add some chili, drizzle with soy sauce and cook for a few minutes.
- Finely chop the garlic cloves and ginger, add to the skillet and brown lightly.
- Chop the cabbage leaves and add to the skillet as well. Then sprinkle with oil. stir and cook for 10 minutes.
- After the time has passed, add the chopped mushrooms to the pan. After 3-4 minutes, add the chopped onion along with the pumpkin seeds and sesame seeds.
- Cook for a couple more minutes, then add rice and a little soy sauce. Mix everything thoroughly and simmer until the rice has absorbed all the juices.
Brown rice with bacon and black-eyed peas
You can use water to fry vegetables in this recipe if you prefer the oil-free option. This dish can be used as lunch or dinner.
Ingredients:
- vegetable oil - 1 tbsp. l.;
- onion - 1 pc.;
- celery - 2 stalks;
- green bell pepper - 1 pc.;
- bacon - 4 strips;
- garlic - 2 cloves;
- brown rice - 1 cup;
- water - 2 glasses;
- paprika - ½ tsp;
- dried thyme - ½ tsp;
- salt - ½ tsp;
- ground black pepper - ¼ teaspoon;
- boiled black-eyed peas -1½ cups;
- greens to taste.
Cooking method:
- Pour vegetable oil into a deep frying pan and heat over medium heat. Add chopped onions, celery, peppers and bacon. Cook for 5 minutes or until onion is tender.
- Then add the garlic and simmer for another 2-3 minutes, until the garlic is fragrant, stirring constantly. If the ingredients in the pan start to stick, add a few tablespoons of water.
- Add brown rice, water, paprika, thyme, salt and pepper to the pan. Bring to a simmer, then reduce heat to low. Cover and simmer for 30-40 minutes, or until rice is tender and absorbed.
- Then remove the rice from the heat, cover and let it steep for 5 minutes. Toss with boiled black-eyed peas, add salt and pepper. Add herbs and serve.
Risotto of brown rice with tomatoes and peppers
In this recipe, chicken broth can be substituted for vegetable broth if desired; for this, take onions, garlic, carrots and other vegetables to your taste and boil.
Ingredients:
- brown rice - 300 grams;
- onion - 1 pc.;
- bell pepper - 1 pc.;
- garlic - 2-3 cloves;
- salt to taste;
- tomatoes - 400 grams;
- chicken broth - 1 liter;
- basil to taste;
- olive oil - 2 tablespoons l.
Cooking method:
- Peel the onion and cut into small cubes. Peel and chop the garlic cloves as well.
- Pour the olive oil into a skillet or saucepan, heat and sauté the chopped onion and garlic for a few minutes. The onion should be slightly golden in color. Then add brown rice and fry for another 2-3 minutes.
- Then add a glass of ready-made chicken stock. Brown rice is cooked for at least 30 minutes, so add the required amount of broth every 7-10 minutes so that the rice does not fry.
- Wash and chop the tomatoes. Wash the pepper as well, remove the seeds and cut into large pieces.
- Pour olive oil into a separate skillet, add tomatoes and simmer for 5 minutes. Place the chopped peppers in the pan and simmer for about 10-15 minutes, covering the pan with a lid.
- Transfer the stewed tomatoes with pepper to the rice, salt, mix thoroughly and add the basil. Garnish with grated Parmesan before serving.
Brown rice with mushrooms easy recipe
The recipe for brown rice with mushrooms is very easy to prepare. The dish turns out to be very tasty and satisfying. It's also great for vegetarians.
Ingredients:
- brown rice - 1 cup;
- water - 2, 5 glasses;
- champignons - 200 grams;
- onion - 1 pc.;
- olive oil - 2 tbsp. l.;
- salt and pepper to taste.
Cooking method:
- Rinse brown rice well and soak in cold water for 2 hours.
- Peel and chop the onions. Add olive oil to a skillet or saucepan and saute the onions until soft.
- Rinse the champignons well and chop. Then add them to the onion and fry for 1 minute. Add water and bring to a boil.
- After the water has boiled, add the soaked brown rice and bring to a boil again. Then add salt and pepper and stir. Reduce the fire to a minimum, cover and simmer until the liquid evaporates for 30-40 minutes.
- After removing from heat, leave the rice for another 20 minutes under a closed lid. Transfer the dish to plates and serve. You can add greens as desired.
Also see the video: how to cook a casserole with brown rice and chicken at home step by step.
