Brown Rice

Brown Rice is a whole grain that retains its nutritious bran and germ layer. It is not bound by seasonality and is available year-round. Brown Rice is a versatile ingredient used in a variety of cuisines, including Asian, Latin American, and health-conscious Western cooking. It is often used as a base for bowls, in pilafs, salads, and as a healthier alternative to white rice in many dishes.

Brown Rice Synonyms

Whole grain rice
hulled rice

Brown Rice Substitutes

Quinoa

Different Forms/Types of Brown Rice

Sprouted

Brown rice that has been soaked and allowed to germinate, which may enhance digestibility and nutritional value.

Whole grain

Unprocessed brown rice with the outer hull removed, retaining the bran and germ layers, which provide a nutty flavor and chewy texture.

Instant or quick-cooking

Pre-cooked and dehydrated brown rice that cooks in a fraction of the time, suitable for those with limited time.

Short, medium, and long grain

Brown rice varieties that differ in size and texture. Short grain is plump and sticky when cooked, medium grain is slightly chewy, and long grain is light and fluffy.

How to Choose Brown Rice

When selecting brown rice, look for whole grains that are uniform in size and color. The rice should be free from any signs of moisture or insects. Opt for rice that is sold in airtight packaging to ensure freshness. If buying in bulk, ensure the store has a high turnover rate to get the freshest grains possible.

Cooking/Prep Tips for Brown Rice

Brown rice, with its nutty flavor and chewy texture, is a nutritious alternative to white rice that requires a longer cooking time and a higher water-to-rice ratio. For best results, rinse brown rice before cooking to remove any excess starch. A common ratio is 2 1/4 cups of water to 1 cup of brown rice. Bring the water to a boil, add the rice, reduce to a simmer, cover, and cook for about 45 minutes, or until the rice is tender and the water is absorbed. Let it sit covered for 10 minutes after turning off the heat to allow the rice to steam and become fluffier. For a firmer texture, reduce the cooking time slightly, and for a softer texture, add more water and cook a bit longer. Brown rice can also benefit from soaking for several hours or even overnight, which can reduce cooking time and make the grains less prone to clumping.

Shelf Life of Brown Rice

Store brown rice in a cool, dry place in an airtight container to protect it from moisture and pests. Brown rice has a higher oil content than white rice due to the bran layer, which can cause it to go rancid. It can be stored for up to 6 months at room temperature, but for longer shelf life, store it in the refrigerator or freezer where it can last for 12 to 18 months.

Recommended Brands for Brown Rice

Instant brown rice: Uncle Ben's

Sprouted brown rice: TruRoots

Whole grain brown rice: Lundberg Family Farms

Cooking Techniques for Brown Rice

Boiling: The most straightforward method, boiling involves cooking brown rice in a large amount of water and then draining off the excess once the rice is cooked. This can result in a lighter, fluffier texture.

Pilaf Method: This technique starts with sautéing the rice in oil or butter to lightly toast the grains, then adding liquid and cooking it covered. The pilaf method enhances the nutty flavor of brown rice.

Pressure Cooking: Using a pressure cooker can significantly reduce the cooking time of brown rice while yielding a consistent texture. Follow the manufacturer's instructions for the correct water-to-rice ratio and cooking time.

Popular Brown Rice Recipes

Brown Rice and Black Bean Bowl
Stuffed Bell Peppers with Brown Rice
Brown Rice Sushi Rolls

Brown Rice Nutritional Information (100g)

fat: 0.9 g
fiber: 1.8 g
sugar: 0.4 g
protein: 2.6 g
calories: 111 kcal
carbohydrates: 23 g

Flavor Combinations

Brown rice pairs well with robust flavors and hearty ingredients. It complements legumes like black beans and lentils, as well as vegetables such as kale, bell peppers, and sweet potatoes. Earthy spices like cumin, coriander, and turmeric bring out its natural nuttiness. For a fresh contrast, consider adding herbs like cilantro or parsley. Brown rice also works well in dishes with umami-rich components like mushrooms or soy sauce, and it can be enhanced with a splash of citrus or vinegar for brightness.

Allergen Information

Brown Rice is not a common allergen, but it is important to note that it may not be suitable for individuals with specific rice allergies or intolerances.

Ingredient Comparisons

Brown Rice vs Quinoa