The health benefits of eating brown rice is now spreading across the globe and a healthy portion of brown rice can give you enough fiber compared to the polished white rice which loses many of its nutrients in the process.
The health benefits of high fiber content foods are numerous, it reduces the possibility of heart diseases, helps avoid abrupt spikes in sugar levels, helps digestion and reduces constipation etc. Some medical tests have indicated that the health benefits of brown rice could include controlling high blood pressure. Besides high fiber content, brown rice also contains other nutrients like, B vitamins, manganese, selenium and iron. By eating brown rice, you will also get the health benefits that such nutrients give the human body.
The recipe that follows is a simple brown rice recipe which can be had as a substitute to the regular white rice atleast 2 times a week.
Cooking Brown Rice.
The basic concept of cooking white rice applies when using brown rice but however it is advised to soak brown rice in water to soften its grains for atleast 25-30 mins.
The grains are a bit tough and stiff and does not mash.
The proportion can be 1:2 ratio ie., 2 cups of water for every 1 cup of brown rice.
You will need:
Brown rice: 1 cup
Onions - 2 (Julienne)
Green Beans - 6-7 (cut into long pieces)
Tomato - 1 no (chopped)
Lemon juice - 2 tbsp
Coriander seeds for garnish
Crushed black peppercorns - few
Olive oil - little
salt to taste
Method:
1) Cook Brown rice as explained above. Cool and spread on a plate.
2) In a wok, add olive oil, and saute the onions until crisp and brown. Next add green beans and the chopped tomatoes and allow to cook. Cover and simmer for above 5 mins.
3) Mix rice to the above, add crushed blackpeppercorns, lemon juice and salt to taste.
Finally garnish with chopped coriander leaves.
