October 15, 2018
How to Cook with Rice

How to Cook with Rice

by Berkeley Wellness  

Research indicates that soaking brown rice before cooking may make it even more nutritious. Japanese scientists found that when they soaked rice for 22 hours in warm water so that it germinated slightly, levels of certain nutrients, fiber, and phytochemicals increased substantially. Soaking the rice softens the outer bran layer, making the rice easier to cook and sweeter.

Soaking won’t improve white rice because those grains have been milled and polished. They don’t have germ and therefore can’t germinate. However, rinsing white rice in cool water gets rid of surface starch, which helps prevent clumpy rice when cooked.

(Be sure to refrigerate any cooked rice that you don't serve within a few hours of cooking. Though rice is an infrequent cause of illness, several out­breaks have been reported over the years, typically linked to rice that was left out over­night in restaurants.)

How to make basic rice

To make rice, measure out your amount and rinse thoroughly. The standard measurement ratio of rice to water is approximately 1 to 2. If you are worried about trace levels of arsenic in rice, however, cook the rice pasta-style in a lot of water, and then drain the water when the rice is done.

Put water on to boil. When it is boiling, add rice. Then cover the pot and let simmer. Leave it for approximately 15-20 minutes. Then remove from heat and let stand for another 5 minutes.

7 recipe ideas for rice

  1. Enjoy brown rice with a black bean chili. Try it with a bit of avocado and cilantro on top.
  2. Serve glutinous rice—or sticky rice—with a Vietnamese inspired curry using coconut milk, spices, and lots of vegetables.
  3. Make a mushroom and asparagus risotto using Arborio rice cooked with vegetable or chicken broth.
  4. Try making a basmati rice salad with currants, nuts, feta, and herbs for a tasty potluck meal.
  5. Cook brown rice with broth, carrots, celery, and browned chicken thighs for an easy one-pot meal.
  6. On a rushed night, serve a quick stir-fry over a bed of rice.
  7. Mix rice in with your favorite spicy beans—a hearty and delicious meal that supplies all the essential amino acids.
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