Brown Rice
Cooked long-grain brown rice — nuttier and higher fiber than white rice, with a slight chew that pairs well with bowls, curries, and bean dishes.
For 2 servings
1 step. 40 minutes total.
- 1
Step 1
- a.Drain soaked rice and bring water and salt to a boil in a heavy pot.
- b.Add the rice, cover tightly, lower heat and simmer 35 minutes until water is absorbed.
- c.Rest covered for 10 minutes then fluff gently with a fork.
TIPKeep the lid sealed tight during the resting phase to allow the steam to finish cooking the grains perfectly.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a heavy-bottomed pot for even heat distribution to prevent scorching.
- 2The 1:2.5 rice-to-water ratio is a great starting point. You might need to adjust slightly for different brands of brown rice.
- 3Avoid stirring the rice while it simmers. This can release starches and make the texture gummy instead of fluffy.
- 4For extra nutty flavor, toast the rinsed, dry rice in the oil for 1-2 minutes before adding water.
- 5Store leftover cooked rice in an airtight container in the fridge for up to 4 days. Reheat with a splash of water to restore moisture.
Adapt it for your goals.
Healthy
Cook without any oil to reduce fat content. The rice will still cook perfectly.
quickQuick
Use a pressure cooker. Combine 1 cup rice with 1.25 cups water and cook on high pressure for 15-20 minutes, followed by a natural pressure release.
kid friendlyKid friendly
Replace water with vegetable or chicken broth. Add a bay leaf and a cinnamon stick while cooking for a fragrant aroma.
Why this is on our healthy list.
High in Fiber
As a whole grain, brown rice is an excellent source of dietary fiber, which promotes digestive health, helps regulate blood sugar, and contributes to a feeling of fullness.
Rich in Manganese
A single serving provides a significant amount of your daily manganese needs, an essential mineral for bone development, metabolism, and antioxidant function.
Supports Heart Health
The natural oils and fiber in brown rice can help lower LDL ('bad') cholesterol levels, contributing to better cardiovascular health.
Provides Sustained Energy
The complex carbohydrates in brown rice are digested slowly, providing a steady release of energy without the sharp spikes associated with refined grains.
Frequently asked questions
Yes, brown rice is very healthy. It's a whole grain, rich in fiber, magnesium, and other essential nutrients. The fiber aids digestion and helps you feel full longer, making it a great choice for weight management and stable blood sugar levels.