Cooking brown rice may take longer, and it may have a chewy texture. But that shouldn’t concern you – as we will show you how to cook brown rice to ensure it tastes yummy and melts in your mouth. Continue reading to know more.
How To Cook Brown Rice
Brown rice has a higher fiber content than white rice (brown rice: 1.8 g, white rice 0.4 g/100g) (1), (2). Hence, it takes longer to cook. Pre-soak brown rice for 15-20 minutes before cooking. Here are a few points to keep in mind:
Brown Rice To Water Ratio – The water should be double the amount of rice as brown rice absorbs more water due to multiple layers (3). Water and brown rice ratio should be 2:1 (two parts water and one part rice). Draining Method – Cook brown rice in a pot of water with a teaspoon of oil. When cooked, drain the excess water. Open Flame – Bring two cups of water to a boil and add one cup of brown rice and simmer. How Long To Cook Brown Rice – The milling process reduces the cooking time. But brown rice takes almost 30-45 minutes to cook.
How To Cook Brown Rice In A Rice Cooker
Cooking brown rice in a rice cooker can definitely save time, but you should know the correct ratio of water and rice. Your fluffy brown rice can be ready in three steps:
Tips
Use a fork to fluff up the rice. Use small grain brown rice to cook salads and risottos. Use long grain or basmati brown rice to cook biryanis and pilafs. Soak the brown rice for 30 minutes before cooking. Cook the brown rice for 30 minutes.
Healthy Brown Rice Recipes
1. Brown Rice Pilaf
Prep Time: 30 min; Cooking Time: 40 min; Total Time: 70 min; Serves: 2
1 cup soaked and drained brown rice 1 ¼ cups chopped mixed vegetables 1 large onion, finely sliced 3 slit green chilies 2 cups water Salt to taste 2 teaspoons clarified butter 1 tablespoon cooking oil 3 cloves 3 cardamom 1 inch cinnamon 1 bay leaf 1 teaspoon grated ginger 5 garlic cloves, minced
2. Brown Rice Salad
Prep Time: 20 min; Cooking Time: 5 min; Total Time: 25 min; Serves: 2
2 cups cooked brown rice 1/3 cup chopped carrots 1/3 cup chopped cucumber 1/3 cup chopped celery 1/3 cup chopped red onion 1 cup fresh peas A handful of basil 2 tablespoons olive oil 2 tablespoons lemon juice Salt to taste ½ teaspoon black pepper ½ teaspoon smoked paprika 1 teaspoon Dijon mustard
3. Sweet Brown Rice Recipe (Puliyogare)
Prep Time: 20 min; Cooking Time: 15 min; Total Time: 35 min; Serves: 2
½ cup tamarind ½ teaspoon turmeric 1 teaspoon asafoetida 1 teaspoon grated jaggery Salt to taste 2 tablespoons peanuts 1 ½ cups cooked brown rice 2 teaspoon mustard 2 tablespoons chana dal 4 roughly broken red chilies 2 sprigs of curry leaves ¼ cup sesame oil 1 ½ tablespoons chana dal 4 red chilies 1 teaspoon fenugreek seeds
4. Chicken Brown Rice Soup
Prep Time: 20 min; Cooking Time: 30 min; Total Time: 50 min; Serves: 4
4 cups low-sodium chicken broth 1 finely chopped red onion 4 carrots, chopped 2 finely chopped Celery stalks 2 cups water 1 cup brown rice 3 oz chicken breast 1 bay leaf 1 bunch, stems discarded, leaves finely chopped collard greens
5. Thai Red Curry With Vegetables And Brown Rice
Prep Time: 10 min; Cook Time: 30 min; Total Time: 40 min; Serves: 4
1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed 1 tablespoon coconut oil or olive oil 1 small white onion, chopped (about 1 cup) A pinch of salt 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger) 2 cloves garlic, pressed or minced 1 red bell pepper, sliced into thin 2-inch long strips 1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips 3 carrots, peeled and sliced diagonally into ¼-inch thick rounds (about 1 cup) 2 tablespoons Thai red curry paste 1 can (14 ounces) regular coconut milk ½ cup water 1 ½ cups thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety 1 ½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar 1 tablespoon tamari or soy sauce 2 teaspoons rice vinegar or fresh lime juice Garnishes/sides: A handful of chopped fresh basil or cilantro, red pepper flakes, sriracha, or chili garlic sauce
6. Vegetarian Brown Fried Rice
Prep Time: 20 min; Cooking Time: 15 min; Total Time: 35 min; Serves: 2
3 ½ tablespoons avocado or olive oil 2 eggs, whisked together 1 small white onion, finely chopped (about 1 cup) 2 medium carrots, finely chopped (about ½ cup) 2 cups additional veggies, cut into very small pieces 1 tablespoon grated or finely minced fresh ginger 2 large cloves garlic, pressed or minced A pinch of red pepper flakes 2 cups cooked brown rice (*see notes!) 1 cup greens (optional), such as spinach, baby kale or tatsoi 3 green onions, chopped 1 tablespoon reduced-sodium tamari or soy sauce 1 teaspoon toasted sesame oil Chili-garlic sauce or sriracha, for serving (optional)
7. Chakkara Pongal
Prep Time: 45 min; Cooking Time: 35 min; Total Time: 80 min; Serves: 4
1 cup brown rice ½ cup split green gram dal ¾ cup to 1 cup jaggery 5 tablespoons clarified butter 1 tablespoons broken cashews ½ tablespoon golden raisins 1 teaspoon powdered cardamom 3 cups milk
8. Brown Rice Khichdi
Prep Time: 40 min; Cooking Time: 20 min; Total Time: 60 min; Serves: 2
1 cup brown rice 1/3 cup split green gram dal 3 cups water Salt to taste 1 teaspoon turmeric powder 2 tablespoons clarified butter 1 tablespoon broken cashews 1 teaspoon cumin seeds ½ teaspoon black pepper
9. Mushroom Brown Rice
Prep Time: 15 min; Cooking Time: 30 min; Total Time: 45 min; Serves:4
2 cups brown rice 4 cups water 1 ½ cups sliced button mushroom ½ cup chopped onion 2 teaspoons chopped garlic ¼ cup sliced baby corn ½ cup chopped carrot ¼ cup chopped green bell pepper ½ cup chopped fennel 3 tablespoons olive oil 2 tablespoons lime juice 2 tablespoons Worcestershire sauce ½ teaspoon black pepper 1 teaspoon butter Salt to taste Toasted peanuts for garnish
10. Brown Rice Adai
Prep Time: 6 hrs; Cooking Time: 20 min; Total Time: 7 hrs; Serves: 4
1/3 cup brown rice 1/3 cup parboiled rice 1/3 cup black urad dal 1/3 cup tuvar dal ¼ cup chana dal ¼ cup moong dal 4 finely chopped green chilies 4 dry red chilies ½ teaspoon black peppercorns 1 teaspoon cumin seeds Salt to taste 10 curry leaves ¼ teaspoon asafoetida Sesame seed oil
11. Brown Rice Flour Dosa
Prep Time: 10 hrs; Cooking Time: 15 min; Total Time: 11 hrs; Serves: 4
2 cups brown rice 1 cup parboiled rice 1 cup urad dal 1 teaspoon fenugreek seeds Salt to taste Sesame seed oil as required
You can use any cooking oil or clarified butter for preparing the dosa. You can also use mashed potatoes as a filling to prepare masala dosa.
12. Japanese Fried Brown Rice
Prep Time: 10 min; Cooking Time: 25 min; Total Time: 35 min; Serves: 2
2 cups cooked brown rice 1 egg 4 green onions chopped ½ cup thinly sliced bacon 2 medium chopped carrots ¼ cup fresh peas 1 tablespoon soy sauce 1 tablespoon saké Salt to taste White pepper powder to taste 3 tablespoons olive oil
13. Shrimp Brown Rice Risotto
Prep Time: 15 min; Cooking Time: 40 min; Total Time: 55 min; Serves: 2
1 cup small grain brown rice 1 ½ cups vegetable broth 1 cup medium-sized shrimps, shelled and veined 1 teaspoon chopped garlic 2 tablespoons olive oil ½ cup chopped onion 1 teaspoon fresh rosemary 2 tablespoons chopped parsley 4 tablespoons grated parmesan ½ teaspoon freshly ground black pepper Salt to taste
14. Sweet Brown Rice Recipe (Kheer)
Prep Time: 30 min; Cooking Time: 50 min; Total Time: 80 min; Serves: 4
1 cup washed thoroughly and soaked for 30 minutes brown rice 3 ½ cups milk 3 cups sugar ½ teaspoon powdered cardamom 2 tablespoons clarified butter 2 tablespoons broken cashews 1 tablespoons raisin
15. Brown Rice Egg Biryani
Prep Time: 30 min; Cooking Time: 45 min; Total Time: 75 min; Serves: 3
2 cups, washed, soaked for 30 minutes, drained brown rice 6 hard boiled and halved eggs 3 large finely sliced onions 7 slit chilies 2 large tomatoes sliced 10 cloves 2 bay leaves 2 1-inch cinnamon sticks 1 tablespoon black peppercorns 2 tablespoons ginger-garlic paste 2 teaspoons garam masala 2 tablespoons curd ¼ cup cooking oil Salt to taste Coriander leaves for garnishing
16. Chicken Teriyaki Brown Rice Bowl
Prep Time: 15 min; Cooking Time: 45 min; Total Time: 60 min; Serves: 4
6 oz skinless chicken breast, cubed 2 cups broccoli florets 2 cups brown rice 4 cups water 3 teaspoons minced garlic ¾ cup brown sugar ⅔ cup low-sodium soy sauce 1 teaspoon grated ginger 1 teaspoon cayenne pepper ½ teaspoon pepper ½ teaspoon chili flakes 1 tablespoon cornstarch 2 tablespoons sesame oil 4 tablespoons extra virgin olive oil Salt to taste Sesame seeds for garnish Chopped scallions for garnish
17. Healthy Spinach And Chicken Brown Rice
Prep Time: 10 min; Cooking Time: 40 min; Total Time: 50 min; Serves: 2
4 oz cubed chicken breast 1 cup brown rice 2 cups chicken broth 2 cups baby spinach ½ cup chopped asparagus ½ cup chopped onion 1 teaspoon garlic paste 1 teaspoon ginger paste 1 teaspoon honey 1 teaspoon vinegar 3 tablespoons olive oil ½ teaspoon freshly ground pepper Salt to taste
18. Vegan Brown Rice With Kidney Beans
Prep Time: 20 min; Cooking Time: 40 min; Total Time: 60 min; Serves: 4
2 cups brown rice 4 cups water 1 ½ cups boiled kidney beans ½ cup chopped onion ½ cup chopped green bell peppers 1 teaspoon ginger paste 1 teaspoon garlic paste 1 teaspoon cumin powder 1 ½ teaspoon coriander powder ½ teaspoon turmeric ½ teaspoon chili powder ½ teaspoon chopped green chili 3 tablespoons olive oil 2 cardamom 3 cloves 1 inch cinnamon stick 1 bay leaf 1 cup water A handful of coriander leaves Salt to taste
19. Brown Rice Pumpkin Risotto
Prep Time: 15 min; Cooking Time: 35 min; Total Time: 50 min; Serves: 2
1 ½ cups brown rice 2 tablespoons extra virgin olive oil 5 cloves minced garlic 2 minced shallots ½ cup dry white wine 2 ½ cups low-sodium vegetable broth ¼ teaspoon nutmeg Salt to taste Black pepper to taste 1 ¾ cups pumpkin puree ¼ teaspoon cinnamon powder 2 teaspoons finely chopped sage leaves 5 whole sage leaves for garnishing 1 cup, finely shredded, divided pecorino romano cheese
20. Brown Rice Pudding With Berry Compote
Prep Time: 10 min; Cooking Time: 30 min; Total Time: 40 min; Serves: 4
2 ½ cups red wine 1 cup castor sugar ½ inch stick cinnamon ½ kg cranberries 1 ½ cups soaked brown rice 6 cups milk ½ cup castor sugar 1 tablespoon vanilla extract ½ cup slivered almonds 2 cups slightly whipped heavy cream
Can I eat brown rice every day? How much brown rice should I eat in a day? Yes. You can eat brown rice every day. But make sure you mix rice with vegetables and protein sources to make it more tasty and increase amino acid bioavailability. Though brown rice is a healthy option, portion control is key. Limit your brown rice intake to half cup (cooked). Do you have to soak brown rice before cooking? It is always better to soak brown rice prior to cooking. Soaking makes brown rice easier to cook and limits cooking time. Can you eat undercooked brown rice? Undercooked brown rice is difficult to digest due to the high fiber content. Use a fork to check whether it is done and chew well for proper digestion. Does soaking brown rice remove arsenic? Arsenic is a naturally occurring element often found in crops and drinking water. Soaking rice longer helps to remove arsenic if followed by proper rinsing and washing again. Soaking rice breaks open grain structure, releasing arsenic in water (as it is soluble in water). Rinse off with water and wash it again to reduce arsenic content. Is brown rice good for weight loss? Yes. Eating brown rice in limited portions is good to manage your weight. But always combine rice with vegetables and protein sources to make it a healthy option and limit portion to half a cup a day. Is arsenic in brown rice dangerous? Arsenic content is more in grains compared to any other food. Brown rice contains more arsenic than white rice as arsenic tends to accumulate in the bran, which is intact in brown rice (4), (5). Pesticides and insecticides are the main culprits for increasing arsenic level in grains. Hence, soak and wash the rice well to reduce its arsenic content. What are the disadvantages of brown rice? It contains phytate, an anti-nutrient that affects the body’s ability to absorb iron and zinc from foods (6). Is brown rice a good carb? Yes. It is a good source of complex carbohydrates and dietary fiber that may help boost the digestive system (7). Is brown rice good for high blood pressure? Studies indicate that certain varieties of brown rice help reduce high blood pressure in rodents (8). More research is underway to test the same in humans.
