Substitutes for brown rice include barley, freekeh, quinoa, farro, millet, sorghum, bulgur wheat, and wild rice, offering a variety of flavors and textures for soups, stews, whole grain dishes, gluten-free recipes, and side dishes.
Pearled barley has a chewy texture and acts as a thickener in soups and stews. Use less barley than brown rice due to its absorbency. It adds a rustic, hearty flavor. Brands like Bob's Red Mill are recommended.
Freekeh is roasted green wheat with a smoky flavor and firm, chewy texture. It's great as a brown rice substitute in soups and stews. Use it in a 1:1 ratio. Popular brands include Freekeh Foods and Bob's Red Mill.
Quinoa is a protein-rich seed that cooks faster than brown rice and can be used in a 1:1 ratio. It has a fluffy texture and slightly nutty flavor. Rinse well before cooking to remove bitterness. Popular brands include Ancient Harvest and Bob's Red Mill.
Farro is an ancient wheat grain with a chewy texture and rich, nutty flavor, similar to brown rice. Use it in a slightly lesser amount than brown rice, as it expands more. It's perfect for salads and pilafs. Brands like Bob's Red Mill and Bluebird Grain Farms are well-regarded.
Millet is a small, round grain that's naturally gluten-free. It has a mild flavor and can be used as a direct substitute for brown rice. Toast before cooking for a nuttier flavor. Brands like Bob's Red Mill are widely available.
Sorghum is gluten-free and offers a similar hearty texture to brown rice. Use it in a 1:1 ratio. It takes longer to cook, but it's worth it for its versatility and nutrient content. Brands like Bob's Red Mill offer high-quality sorghum.
Bulgur is a quick-cooking whole grain with a light, nutty flavor. Use it in a 1:1 ratio for brown rice in side dishes. It has a softer texture, so it's excellent for pilafs. Brands like Bob's Red Mill offer high-quality bulgur.
Wild rice has a chewy outer sheath with a tender inner grain, and a distinctive earthy flavor. It can replace brown rice in a 1:1 ratio but has a longer cooking time. It's perfect for hearty side dishes. Lundberg Family Farms is a popular brand.
| Recipe Category | Substitutes |
|---|---|
| Soups and Stews | Barley, Freekeh |
| Whole Grain Dishes | Quinoa, Farro |
| Gluten-Free Recipes | Millet, Sorghum |
| Pilafs and Side Dishes | Bulgur Wheat, Wild Rice |
Whether you're looking for a nutritional alternative or simply need to replace brown rice in a recipe, these substitutes provide a range of flavors and textures to suit different dishes. By understanding the qualities of each substitute, you can maintain the integrity of your dish while exploring new grains and flavors.
