How to cook Brown Rice?
Brown rice is high in nutrition since it is partly milled rice. A few information about brown rice from various other sources:
Brown rice (or “hulled rice”) is a kind of whole, natural grain. It has a mild nutty flavor, is chewier and more nutritious than white rice, but goes rancid more quickly because the germ—which is removed to make white rice—contains fats that can spoil. Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice.
When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm. When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol. Several other vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it “enriched”, as food suppliers in the US are required to do by the Food and Drug Administration.
One mineral not added back into white rice is magnesium; one cup (195 g) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
Brown rice and white rice have similar number of calories, carbohydrates, and protein. The main differences between the two forms of rice lie in processing and nutritional content.
So add brown rice to your regular diet or food. That doesn’t mean that you have to quit eating white rice. You can enjoy it once in a while.
How to cook brown rice?
First method: Brown rice – 1 cup, Water – 2 cups
Wash and soak brown rice for an hour. Boil 2 cups of water in a vessel and add soaked brown rice. Give it a stir. When it comes to a boil, give it a stir. Cover and simmer for 30 minutes or until cooked and all the water is absorbed.
Second method: Brown rice – 1 cup, Water – 3 and 1/2 cups
Boil water in a vessel over medium heat. Wash and add brown rice to it. Over medium heat, cook uncovered for 45 minutes or until cooked in full. Stir in between. Strain and remove the excess water using a colander or a strainer. Leave it for a few minutes. Brown rice is ready.