Why Brown Rice?

Brown rice may not be as popular as white rice. However, it is highly nutritious. This simple white rice recipe will help you get started on brown rice. And it may soon become your favourite.

Brown rice or whole grain rice simply put, is rice that has not be sriped of most of its nutrients due to a process called hulling. Hulling is a process where the outer covering of fruits seeds, grains or vegetables are removed.The process may involve milling and polishing of the grain.

Whole grains when harvested have four layers. The outer chaff-like husk that covers the grain is not edible. So, it is removed and thrown out leaving the actual edible grain behind.

The grain has the three layers the bran, germ and endosperm. For white rice, the bran and germ are removed in the milling and polishing process. Leaving behid the endosperm that is rich in carbohydrates, proteins and somevitamins and minerals.

The next layer is the germ, the seat of minerals, vitamins and healthy fats. And the next layer is the bran that contains fiber, antioxidants, minerals and vitamins. No wonder brown rice is said to be more nutritious than its white rice.

Why Is White Rice More Popular Than White Rice?

Commercially white rice has a longer shelf life. In many places, white rice has been branded over the years as better and healthier which is sadly false. They may not look as nice, as no polishing was done. Brown rice takes longer to cook and is quite chewy when cooked. Please do not allow these seeming negatives to scare you away from brown rice.

Cooking time is longer, but you get rewarded with more nutrients. Why eat less when you can have more nutrients? In terms of being chewy, that is a positive actually, chewing food contributes to healthy eating and may help you lose weight. So, make the changes or swap it around now and again.

How To Cook Brown Rice

Brown Rice

Servings: 4-6

Prep Time: 5 minutes

Cooking Time: 40min


  • 2 cups of brown rice
  • 1-2 tablespoons of butter(optional)
  • Salt to taste


Transfer the rice into a bowl and rinse the rice under cool water. Rinsing helps take away most of the starch, that means, rice is fluffier, more separate and not mushy unless that is the texture you are after. Additionally, Rinsing takes out any debris or impurities from the bag.

Boil 8 cups of water in a pot. You need 5-6 cups to cook this, but you get better results when you cook in slightly more water and cook to tender as you like it, 30-40minutes depending on the type of rice.

Drain rice through a strainer, add the butter and fluff. The butter provides extra flavour and keeps rice separate.

Recipe provided by www.AfricanFoods.co.uk

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