🍚 Brown rice
Brown rice is whole-grain rice with only the inedible outer husk removed, so the bran and germ stay on the grain. Boiled in salted water it turns tender but keeps a pleasant chew and a mild, nutty flavour. It is served as a plain side for curries, stir-fries, grilled meat and fish, or as the base of grain bowls and salads.
Diets
Allergens
None of the 14 major allergens in a typical recipe.
What it is made of
Recipe
Ingredients
- 200 g brown rice
- 500 ml water
- ½ tsp salt
Method
- Rinse the rice in a sieve until the water runs clearer.
- Bring the water and salt to the boil, add the rice, cover and simmer on low heat for 35–40 minutes until the water is absorbed.
- Take off the heat and leave covered for 10 minutes, then fluff with a fork.
How to make it lighter
- Weigh it cooked: a 150 g portion is about 185 kcal, a fist-sized serving.
- Fill half the plate with vegetables and keep the rice to a quarter.
- Cook it in plain water and add flavour with herbs and lemon instead of oil — 1 tbsp oil ≈ 120 kcal.
History
Brown rice is eaten wherever rice is grown and is now a common alternative to white rice in supermarkets and restaurants around the world.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →