How to cook brown rice and cook it until it is fluffy

The benefits of brown rice are great. The grain does not undergo processing or grinding. Thanks to this, it retains a maximum of vitamins and microelements that are necessary for the normal functioning of the whole body. Brown rice has a low glycemic balance. It has a lot of protein and fiber. To preserve maximum benefits, you need to figure out in advance how to cook brown rice.

Composition, calorie content and nutritional value

Since brown rice is an unpolished grain, it retains all the vitamins, microelements and nutrients in its composition. There are 3-4 times more polyunsaturated fats in such cereals than in white ones.

The grains are rich in B vitamins (B1, B6, B9) and PP. Among the minerals there are: copper, vanadium, iron, boron, chromium, zinc, silicon and magnesium.

The calorie content of unrefined cereal is high - 330 units. per 100 g of product. For a finished dish it is reduced to 100 kcal.

Useful properties of brown rice

Unprocessed rice speeds up metabolism and has a beneficial effect on the gastrointestinal tract. It normalizes fat metabolism, which is why it is often used in weight loss diets. In addition, beneficial substances contained in large quantities, with regular consumption of rice porridge, remove toxins from the body. Rice contains complex carbohydrates that quickly give you a feeling of fullness and keep it for a long time.

The brown variety is used to prevent cardiovascular diseases. Potassium, which is part of the grains, strengthens blood vessels and heart muscle, thereby preventing the development of a heart attack.

In case of impaired metabolism, rice components help reduce blood sugar and cholesterol levels. They reduce the formation of swelling if kidney function is impaired.

A large amount of B vitamins has a strengthening effect on the nervous system. The cereal does not contain gluten, so there is no risk of allergic reactions.

Brown rice in medicine

Official medicine treats brown rice without prohibiting its use. Western and Asian nutritionists are actively introducing it into weight loss and regeneration programs for various diseases, because the product is light, rich in ingredients and very pleasant to the taste.

For diabetes

For patients diagnosed with diabetes, brown rice can be an excellent replacement for high-calorie cereals. It helps maintain normal sugar levels, also fights cholesterol and promotes weight loss. Brown rice can be not only an addition to a dish, but also a substitute for unhealthy desserts: porridge with a delicate nutty honey flavor (or without added sweetener), with dried fruits and seeds, will be a luxurious dish that will replace dietary restrictions.

With pancreatitis

For pancreatitis, fasting is usually prescribed, and to support the body, you can switch to a diet of light brown rice. It is rich not only in carbohydrates, but also in beneficial amino acids and vitamins, which helps restore the body after an exacerbation of the disease.

To reduce the risk of rice spoilage, it should be thoroughly soaked and boiled, then grind the porridge in a mixer. Such puree will maintain the normal functioning of the digestive tract and will not overload the internal organs. Of course, the dish should be prepared without adding sugar and fat.

With gastritis

People suffering from gastric insufficiency should be very careful with unprocessed rice. The product can be eaten, but it should be boiled, ground in combination with milk and other soft ingredients. It is often better not to eat such rice, so as not to cause an exacerbation of the disease. You can prefer white rice, which will not cause any harm.

Constipated

People prone to hemorrhoids and constipation should not use brown rice or should limit themselves to small portions. You will have to give up diets based solely on brown foods, as they can have a strengthening effect and make the situation worse. However, you can compensate for this shortcoming of brown rice by combining it with pumpkin or pear porridge. Then the components will be balanced.

For gout

Rice grains are one of the approved and even beneficial treatments for gout due to their antioxidant and cleansing effects. There are no purines or other compounds that promote the development of fungi and bacteria.

Thus, the 2 main signs are the smell and moisture of the rice. If a product begins to give off a musty odor while being stored at home, it will have to be thrown away because even heat treatment will not clean such a mess. Do not buy wet rice from the store that has an unpleasant aroma or changed appearance.

Also pay attention to important signs:

1. The color of the rice should be light brown or reddish. Too dark or light grains mean that the product is fake or spoiled.
2. The grain size should be approximately the same: all rice should be of the same variety.
3. “Healthy” cereals are quite important, and they are usually imported goods. Today they can be found not only in health food stores, but also in regular markets. And inexpensive cereal of an unknown type should raise doubts about its quality.

This rice should be stored in a closed jar of cereal and never in an open container. Many people recommend storing “live” rice in the refrigerator: this way it will retain its valuable properties longer and will be protected from the environment. It should not be kept in the refrigerator.

Preparing grains for cooking

In order for the cereal to turn out tasty and crumbly during heat treatment, it is necessary to prepare it correctly. The most important thing is to rinse thoroughly.

How to rinse

Rice is washed with cold water. First, pour the liquid into the container so that it covers the contents. It is enough if its level is 2-3 cm higher than the cereal. All contents are thoroughly washed by hand. The dirty water is then drained. The procedure is repeated several times until the stream becomes transparent. The grains are scalded with boiling water and allowed to cool.

Washing rice removes dust and dirt that may have settled during transportation. In addition, before sale in some retail chains, grains are specially subjected to additional processing in order to increase their shelf life. In this case, washing will remove harmful additives.

How to soak and why

To make the porridge crumbly, many housewives soak the cereal. It is enough to soak the grains in cold water for 2-3 hours. During this time they will swell and cook faster.

With dried fruits

By adding dried fruits, you can prepare an unusual brown rice pilaf. It turns out to be sweetish, spicy, original in taste. This dish is suitable even for a holiday table.

Ingredients

For the dish you need to take:

• chicken legs – 8 pcs.;
• brown rice - 1.5 tbsp.;
• onions and carrots – 2 pcs.;
• olive oil – 3 tbsp. l.;
• raisins – 1/3 cup;
• prunes (pitted) – 4 pcs.;
• garlic – 1 head;
• boiling water – 1 l.;
• salt.

Step-by-step cooking process

The cooking process includes several stages:

1. Rice and dried fruits must be washed thoroughly. Peel the onion and chop coarsely. Process the carrots with a grater with large divisions.

2. Wash and dry the chicken pieces.
3. Heat the olive oil in a large, heavy-bottomed saucepan. You can immediately pour the bird into it and fry until golden brown on all sides. Then it needs to be transferred to a separate plate.
4. The onion is fried in the remaining fat until golden. Then - along with carrots and garlic cubes.
5. When all the vegetables are already browned, you can return the chicken to them. Next, add salt and spices.
6. In a separate bowl, rice is mixed with dried fruits, lightly seasoned and placed on top of vegetables and chicken in a pan.
7. All that remains is to pour in the boiling water in a thin stream. The liquid level should be approximately 2-3 cm above the level of the grounds.
8. Covered over low heat, the dish will cook for approximately 110-120 minutes. It should not be stirred during the process.

The treat is served hot. Rice is placed on the plate first, and chicken on top. You can complement the dish with fresh vegetables.

Cook on the stove to make brown rice soft and fluffy.

The high calorie content of cereals can be reduced through heat treatment. During cooking, some nutrients are lost. This allows you to use rice porridge for weight loss. The easiest way to prepare the dish is to cook the cereal on the stove.

Do not add cold water during cooking. You should calculate the proportions in advance. If the liquid has evaporated ahead of time, the pan should be removed from the heat and carefully wrapped. The porridge will be ready on its own.

Proportions must be observed

For 200 g of unrefined cereal you need to take 600 g of water. Cold water is poured into a small saucepan, the washed grains are poured out, and everything is sent to the fire. You can salt it right away. In addition, spices go well with rice: curry, saffron, sweet paprika, a mixture of peppers.

During cooking, the cereal increases in volume by 3 times. This should be taken into account when choosing a container.

Cooking time

Since cereal undergoes minimal processing in production, it takes longer to cook than polished cereal. You must first let the porridge boil over high heat for 4-5 minutes, then reduce the flame and cook for another 35-40 minutes. It is not advisable to stir the product during cooking.

The finished product is wrapped in a cotton kitchen towel and allowed to steep for 20 minutes. After this, you can start using it. A dish prepared in this way turns out tender and crumbly. The grains in it do not stick together.

Useful tips

When preparing brown rice, follow these guidelines:

• Thorough rinsing. Necessary for removing dirt and dust from the surface of grains. Reduces the amount of harmful substances used in grain processing to increase shelf life. Rinse the cereal in cold water until it becomes clear. Then scald with boiling water and again with cold water.
• Soak. Eliminates excess starch and gluten, making rice crumbly. It takes 5–6 hours.
• Correct calculation of the proportions of cereal and water. If there is not enough liquid, the brown rice will burn. Moreover, you cannot add cold water during cooking: this will ruin the dish. If the water has evaporated and the grains have not had time to cook, remove the container from the heat and wrap it in a towel. Leave the dish to simmer in a warm place. Gradually the cereal will arrive.
• Compliance with cooking technology. During cooking, do not open the lid of the pan to prevent steam from escaping. Do not stir the rice.
• Timely use of seasonings. Salt the product 15 minutes before it is ready. Add butter and spices (saffron, cumin, turmeric, chili pepper, curry, paprika) at the very end.

Every housewife should know how to cook brown rice correctly. Diabetics and overweight people can include this healthy and nutritious product in their diet. Brown rice is an ingredient in many delicious dishes. It is easy to prepare. The main thing is to maintain the proportions of cereal and water, and monitor the cooking time.

Cooking in a slow cooker

Having a multicooker will save time on cooking. The device will cook the porridge itself and prevent it from burning. The washed cereal is poured into the multicooker bowl and water is poured in a 1:1 ratio. Some devices have a special “Rice” program. If it is missing, then you can select the “Porridge” mode.

After cooking is complete, the device will beep. The dish can be taken out, salted, peppered and oil added. If the product is used for weight loss, it is recommended to limit the amount of fat.

How to make a side dish in a steamer

Below is an excellent way to get not only a tasty side dish, but also a very healthy one, because a double boiler preserves all the properties of the product as much as possible.

To prepare you will need:

• one glass of rice;
• two glasses of water.
• spices.

Cooking process:

1. As always, start by rinsing the rice until it is completely clean. In the east, this procedure is performed six or more times, but four is quite enough.
2. Then you can soak the cereal for 30 minutes in hot water and rinse again. This will make it softer.
3. Place the rice in the cereal compartment and add water.
4. The time should be set automatically based on the “Cooking Cereals” program. But if this does not happen, then turn on the timer for half an hour.

Brown Rice Recipes

Brown rice is used in preparing various dishes. It goes well with chicken, turkey, lean pork, beef, fish and seafood.

A strict diet can be varied with vegetable pilaf, casserole, lean meatballs or soups. Rice is also used as an ingredient in delicious salads.

With vegetables

To prepare brown rice with vegetables, you need the following ingredients:

• 300 g cereal;
• 4 zucchini;
• 1 large onion;
• 2 bell peppers;
• 2 medium eggplants;
• 6 tomatoes;
• 1 bunch of dill and parsley;
• finely ground salt;
• pepper mixture;
• butter and vegetable oils.

The cereal should be washed with running water and soaked for 1.5-2 hours. During this time, cut the eggplants into cubes, salt them and leave for an hour so that the bitterness goes away. Cut tomatoes, peppers and zucchini into small slices, onions into half rings.

Pour 900 ml of cold water over the rice and place on the stove. In 35-40 minutes it will be ready. During this time, you need to drain the juice from the eggplants and mix them with the rest of the vegetables.

Heat a deep frying pan or saucepan over a fire, add vegetable oil and place the slices there. First, the vegetable mixture is fried over high heat. After 3-4 minutes it should be reduced, then you need to cover the container with a lid and simmer the contents until cooked.

Season boiled rice with butter. Serve along with vegetables, garnished with finely chopped herbs.

Pilaf

During your diet, you can cook pilaf with chicken. It will help you feel full quickly and at the same time will not add too many calories to your diet. For the dish you will need the following components:

• 100 g brown rice;
• 150 g chicken fillet;
• 100 g of green peas, maybe ice cream;
• 50 g celery;
• half a leek;
• soy sauce;
• refined sunflower or olive oil;
• ground black pepper;
• sea ​​salt.

First, the washed rice is boiled. For 100 g of cereal you will need 200 ml of water. It is not recommended to lift the lid of the pan while cooking grains. It is also not advisable to stir the contents. Separately, leeks are cut into half rings and fillets into cubes. Pour 2-3 tbsp into a heated frying pan. l. vegetable oil and fry the meat with onions. When the contents of the pan are browned, you can add celery and green peas. The container is covered with a lid. Simmer until the chicken is done.

The finished rice is poured into the meat and vegetables, everything is carefully stirred and simmered over low heat for 5-6 minutes. Fans of spicy dishes can add soy sauce to their pilaf.

Salad

Novice cooks can easily master a simple salad from Georgian cuisine. To prepare it you need to take:

• 100 g brown rice;
• half a head of red onion;
• 1 tbsp. l. chopped walnut kernels;
• 1 cucumber;
• 1 red or yellow small pepper;
• a bunch of parsley;
• lemon;
• salt and pepper to taste.

Sort the rice, wash and boil. Cut the pepper and cucumber into strips. Chop the onion. Finely chop the parsley. Mix porridge with vegetables.

Prepare the dressing. To do this, squeeze the juice out of the lemon. Mix it with herbs, salt and pepper. Drizzle over salad.

With spinach

An original dish of Greek cuisine is brown rice with feta and spinach. It will require the following ingredients:

• 100 g cereal;
• 200 ml chicken or turkey broth;
• 0.5 tbsp. l. sunflower oil;
• 50 g feta or other soft cheese;
• 1 clove of garlic;
• 0.5 heads of onion;
• 1 bunch of fresh spinach, which can be replaced with frozen;
• 1 bunch of dill;
• freshly squeezed juice of half a lemon;
• sea ​​salt;
• pepper mixture.

The onion is peeled and half is cut into half rings. The garlic is passed through a press or finely chopped. Spinach is cut into wide strips. If the leaves are frozen, give them time to thaw and drain off the resulting liquid. The feta is cut into large cubes, and the dill greens are finely chopped.

Pour vegetable oil into a preheated deep frying pan. When it is hot, pour in the onion. After 5 minutes you can add garlic. When the root vegetables acquire a golden hue, spinach is sent to them.

The rice is washed and poured into a frying pan. Pour chicken broth over everything, salt and pepper. Simmer for half an hour. Add chopped herbs 5 minutes before readiness. Serve the dish hot, sprinkle cheese cubes on top and generously sprinkle with lemon juice.

With pumpkin

The nutty flavor of brown rice pairs well with the sweetness of the pumpkin. From these two ingredients you can prepare a delicious dietary dish. It will require the following components:

• 300 g rice;
• 600 g pumpkin pulp;
• 1 clove of garlic;
• 1 tsp. Sahara;
• 1.5 tbsp. l. olive oil;
• 3 tbsp. l. peeled sunflower seeds;
• 3 tsp. soy sauce;
• 1 small bunch of arugula.

The pumpkin is peeled and seeds removed. Cut the fruit into large pieces, place it in a baking sleeve or wrap it in food foil and put it in the oven. Cook the pumpkin for 30 minutes at a temperature of +150°C.

The seeds are fried in a dry frying pan until light golden brown. The arugula is cut into large pieces. The cereal is washed and sent to cook, adding 900 ml of cold water. After boiling, add a pinch of salt to the porridge. Cook rice for 40 minutes.

Then start preparing the dressing. The garlic is peeled and passed through a press. Add sugar, soy sauce and olive oil to it. Stir until smooth.

Pour rice onto a large plate, place pieces of pumpkin and chopped arugula on top. Drizzle with dressing and sprinkle with fried seeds.

Greek casserole

Brown rice and vegetables make a healthy and delicious Greek casserole. For 4 servings you will need the following ingredients:

• 300 g cereal;
• 1 egg;
• 1 zucchini;
• 1 eggplant;
• 1 red bell pepper;
• 1 small head of sweet red onion;
• 2 cloves of garlic;
• 1 chili pepper;
• 200 g sweet corn grains;
• 50 ml olive oil;
• 2 large tomatoes;
• 100 g hard cheese;
• 150 ml natural yoghurt or low-fat sour cream;
• a mixture of Mediterranean herbs;
• fresh basil;
• coarse sea salt;
• ground white pepper.

Wash and boil the rice. Whisk the egg and add it to the cooled porridge. To stir thoroughly.

Peel the onions and garlic. Cut the onion head into half rings. Pass the garlic cloves through a press. Remove seeds from chili and cut into small cubes. Chop the eggplants, add salt and leave aside to drain the juice. Cut the zucchini and sweet pepper into strips.

Pour olive oil into a heated frying pan. Then add onion, garlic and chili. Fry the mixture until golden brown. Now add the bell pepper, zucchini and eggplant to the pan. Season everything with salt, pepper and Mediterranean herbs. Simmer until done.

To fill, mix yogurt with finely chopped basil, salt and pepper. Grind the cheese on a coarse grater. Cut the tomatoes into small slices.

Place a layer of rice and egg on the bottom of a fireproof dish. Pack the porridge thoroughly. The next layer is stewed vegetables. Pour dressing over everything and sprinkle with cheese. Place tomatoes on top and garnish the dish with fresh basil leaves. Bake for 30 minutes at +180°C.

Risotto

Brown rice and mushrooms make a delicious vegetarian risotto. This dish belongs to Italian cuisine. To prepare it you need to prepare the following products:

• 200 g brown rice;
• 250 g champignons;
• 1.5 tbsp. l. soy sauce;
• 50 g parmesan;
• 50 ml dry white wine;
• 2 tbsp. l. olive oil;
• 2 cloves of garlic;
• 1 small onion;
• oregano, pepper and salt to taste.

Peel the onion and garlic and chop finely. Rinse the rice, add 400 ml of water and put on fire. The porridge should not be cooked until it is ready. It is recommended to remove from heat after 20-25 minutes, as the rice will still be stewing further. Peel the mushrooms and cut into small slices. Chop the cheese on a fine grater.

Pour oil into a preheated deep frying pan, add onion, oregano and salt. Fry until golden brown. Then add garlic and mushrooms. Simmer for 10-150 minutes. Then add rice, pour in wine, sauce, pepper and mix everything. Cook for another 5-10 minutes. Serve the dish hot, sprinkled with grated Parmesan.

With chicken hearts

Brown rice with chicken hearts can be served as an everyday dish or on a holiday table. For preparation, take the following components:

• 200 g rice;
• 1 kg of hearts;
• 5 strips of bacon;
• 4 tbsp. l. green peas, you can take frozen ones;
• 2 tbsp. l. sunflower oil;
• 2 tbsp. l. wine vinegar;
• 2 cloves of garlic;
• ginger root;
• ½ chili pepper;
• pepper and salt to taste.

The hearts are washed and cut into halves. Prepare the marinade. For it, mix 1 tbsp. l. grated ginger root, 1 tbsp. l. chopped chili pepper, pressed garlic, salt, black pepper, vinegar and oil. The result should be a homogeneous mass. The hearts are poured with marinade, mixed and placed in the refrigerator for 1-1.5 hours.

At this time, wash, soak and boil the rice. The bacon strips are cut into small pieces and placed in a preheated saucepan. Hearts and green peas are added to the bacon. Simmer until done. At the end of cooking, add the porridge and mix everything thoroughly. It is enough to simmer the dish on low heat for 5 minutes. Serve hot, sprinkled with finely chopped herbs on top.

Brown rice with spinach

For 4 servings you need to take:

• 200 g cereal;
• 2 tbsp. l. broth;
• 100 g green onions;
• 320-350 g spinach;
• 2 tbsp. l. olive oil;
• salt.

Boil the rice. Remove the white part from the onion. Only green feathers should be used. Remove stems from spinach. Chop all the greens and fry in oil. Then put it in a blender, adding salt and broth. Beat until smooth and mix with porridge.

Warm salad

For 8 servings of warm salad you will need:

• 400 g boiled rice;
• 1 head of broccoli;
• 2 tbsp. l. soy sauce;
• 150 g bacon;
• 4 tbsp. l. chopped pine nuts;
• 1 chili pepper;
• 2 tsp. mustard;
• 50 g ginger;
• 2 tbsp. l. vegetable oil;
• 2 tbsp. l. maple syrup;
• 2 tbsp. l. soy sauce;
• 4 cloves of garlic;
• 1 bunch of parsley;
• salt pepper.

Cut the bacon into slices and fry. Peel the chili, ginger and garlic and chop finely. Fry in vegetable oil. Wash the cabbage and divide into inflorescences. Add broccoli to the spices, salt and pepper. Pour in soy sauce and maple syrup. Simmer until the inflorescences are ready.

Add rice and mustard to the vegetables, mix thoroughly. Serve the dish warm, sprinkled with nuts and herbs on top.

With spinach

It is imperative to choose fresh spinach for this dish. Frozen greens will not work.

Ingredients

For the dish you need to take:

• brown rice – 90-100 g;
• spinach – 370-400 g;
• vegetable broth – 70-80 ml;
• onion – 1 head;
• ginger (fresh, grated) – 12-15 g;
• cumin – 1 tsp;
• garlic – 5-6 cloves;
• cashews (peeled) – 70 g;
• salt pepper.

Step-by-step cooking process

The cooking process includes several stages:

1. The garlic should be peeled and processed with a fine grater (or passed through a press).

2. Then mix with grated ginger, add oil and cook in a frying pan over high heat for 3 minutes.
3. Next, you need to add cumin and rice to the mass, pour hot broth over everything and simmer under the lid over low heat. This process will take just under half an hour. Be sure to mix the ingredients once.
4. When the rice is already removed from the heat, it should be left to steep under the lid for another 10-12 minutes.
5. Spinach should be washed, dried, and coarsely chopped with a sharp knife. Then mix with hot brewed rice. All that remains is to salt and pepper the dish to taste.

The treat is served hot. It is laid out in portions and sprinkled with chopped cashew nuts on top.