Brown Rice Benefits For Weight Loss: While we cannot eliminate an entire food group from our diet, we can always switch to a healthier version. It stands for the type of rice we choose to eat. Most people consume white rice, which is often considered an “empty” or “bad” carb. In comparison, brown rice is said to be more nutritious. Brown rice is said to be a favorable option as far as weight management is concerned.
So let’s know some super healthy and delicious recipes made from brown rice:
Brown Rice Casserole
material:
1 cup brown rice
2 tbsp ghee
1/2 tsp cumin
2 1/2 cups water
salt as required
2 medium chopped onions
1/2 tsp crushed garlic
5 chopped lentils
1/4 cup peas
Potatoes cut into 2 medium cubes
2 cloves
2 cinnamon
garam masala powder as required
1 medium carrot
1 handful coriander leaves
Way
Wash brown rice with water and soak it in water for an hour. Take out the Instant Pot and press the SAUTE button. Add ghee and let it heat up. After this add cumin, clove and cinnamon and let them crackle. Add onions and fry till golden brown. Add green peas, green beans, potatoes and fry for a minute. Keep stirring Drain the water from the rice and put it in a vessel. Add 2 cups fresh water. Add salt, garam masala and black pepper powder and mix. Close and secure the lid. Pressure cook on high for 20 minutes. Allow the pressure to release naturally for 10 minutes. Garnish with some coriander leaves.
Veg Biryani
material:
2 cups brown rice
1 cup curd
1 tsp ginger garlic green chili paste
1 tbsp red chili powder
1 tsp coriander powder
1 tsp garam masala powder
salt to taste
1/2 cup chopped carrots
1/2 cup green peas
1/2+1/4 cup fried onions
handful chopped coriander leaves
1 tbsp ghee
Way
Wash and soak brown rice for 45 minutes. Clean and chop the vegetables. In a mixing bowl, add curd, all powdered spices and ginger garlic paste and mix well. Take a pressure cooker, add oil to it and let it heat up. Add onions and cook till golden brown. Put the marinated spices and ginger garlic in the pressure cooker and let it cook. After this add all the chopped vegetables and green peas and fry them. Now add the soaked brown rice along with 2 cups of water. Add chopped green chilies, chopped coriander leaves and add desi ghee. – Close the lid of the cooker and cook in steam for 10 minutes on low flame. Switch off the flame and let it rest for 20 minutes. Serve hot garnished with caramelized onions.
A dish in South Asian cuisine made of rice and lentils
material:
1/2 cup brown rice
1 cup moong dal
2 tbsp ghee
1 tsp ginger-chilli paste
1 tsp cumin
1/2 tsp asafoetida
1/2 tsp turmeric powder
2 cloves
3 black pepper
handful chopped coriander leaves
Way
Mix brown rice and moong dal and soak in water for 30 minutes. Heat oil or ghee in a pressure cooker and add cumin seeds. Let it crackle Then add grated ginger-chilli paste along with curry leaves. Fry for a few seconds and add onions. Fry for a minute and then add all the spices. Mix and add vegetables. Then add the brown rice-mung bean mixture. Add little water as per the consistency you want. Sprinkle salt as per taste and cook till two whistles. Remove the lid after the pressure is over. Serve hot garnished with some coriander leaves.
Brown Rice Dosa
material:
2 cups brown rice
1 cup idli boiled evenly
1 cup whole urad dal
1 tsp fenugreek seeds
salt as needed
Way
Soak brown rice and idli rice together in water for 5-6 hours. Soak fenugreek seeds for 4-5 hours. Wash the soaked ingredients and grind all the ingredients together till you get a fine paste. Pour the paste into a large container, cover with a lid. After fermentation, keep it in the fridge. Add water and salt until you get a thick batter. Heat a tawa and sprinkle some oil. Pour the batter in the center of the pan. Spread the batter to make a thin crepe. As soon as it turns golden brown, flip it to the other side. Add some oil. Fold it and take it off the pan. Serve with sambar and coconut chutney.
Other health benefits of brown rice
Apart from helping in weight loss, brown rice has many other benefits. It is rich in calcium, iron, manganese, phosphorus, vitamins B1 and B6, all of which support overall health. It is said to improve heart health, improve digestion, control blood sugar levels and maintain healthy cholesterol levels in the body. Furthermore, due to its rich calcium presence, it maintains bone health.
Source: newstrack.com”
