Brown Rice

Brown rice is a nutritious and versatile whole grain with a nutty flavor and slightly chewy texture. Its natural bran layer gives it a light brown color and contributes to its high fiber content. As a healthy alternative to white rice, brown rice is a popular choice for those seeking a whole grain option that's both delicious and beneficial. Explore the many culinary applications of this wholesome grain in your cooking.

Common Uses

  • Looking for a hearty and healthy base for your stir-fries? Use cooked brown rice as a bed for your favorite vegetable and protein combinations. Its slightly chewy texture holds up well to sauces and adds a satisfying element to the dish.
  • Want to make a wholesome and filling rice bowl? Brown rice is an excellent foundation for rice bowls. Top it with avocado, beans, salsa, and your choice of protein for a complete and nutritious meal.
  • Considering a nutritious addition to soups and stews? Add cooked brown rice to soups and stews for a boost of fiber and texture. It's a great way to make your soups more filling and satisfying.
  • Planning a healthy and flavorful side dish? Brown rice can be seasoned with herbs, spices, and vegetables for a delicious and nutritious side dish. Try adding sauteed onions, garlic, and your favorite herbs for a flavorful twist.
  • Interested in preparing a healthy rice pudding? Brown rice makes a delicious and wholesome rice pudding. Simmer it with milk, sweetener, and spices for a comforting and healthy dessert option.
  • Wondering how to create a satisfying and nutritious salad? Cooked and cooled brown rice can be added to salads for a boost of fiber and texture. Combine it with vegetables, protein, and a light dressing for a refreshing and healthy salad.

Nutrition (per serving)

Calories

216.0kcal (10.8%)

Protein

4.5g (9.04%)

Carbs

45.8g (16.65%)

Sugars

0.4g (0.86%)

Healthy Fat

1.0g

Unhealthy Fat

0.3g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of complex carbohydrates for sustained energy.
  • Rich in fiber, promoting digestive health and regularity.
  • Contains magnesium, supporting bone health and nerve function.
  • Provides selenium, an antioxidant that helps protect cells from damage.
  • May help regulate blood sugar levels due to its lower glycemic index compared to white rice.
  • Good source of manganese, important for metabolism and antioxidant defenses.

Storage Tips

Store uncooked brown rice in an airtight container in a cool, dry, and dark place, like a pantry or cupboard. This protects it from pests, moisture, and temperature fluctuations. Properly stored, brown rice can last for up to 6 months. For longer storage, consider refrigerating or freezing it. Cooked brown rice should be refrigerated promptly and consumed within 3-4 days to prevent bacterial growth.

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