With a little bit of meal planning and prep, this foolproof method to cook the perfect brown rice will set you up perfectly for days of easy, nutritious vegetarian and plant-based meals throughout the week!
Ok, first, let me just put it out there.Β Brown rice has not always been my favorite.Β Anyone else second that? First, I was never able to cook the perfect brown rice.Β It was either chewy or mushy or undercooked. Second, I never really enjoyed the taste of brown rice.Β It had a grainy, chewy, cardboard-like taste and texture.Β Plus, I grew up eating white basmati rice so… it was hard for me to get on board with brown rice.Β In fact, my mom refuses to cook it to this day!
Brown Rice vs White Rice
So what IS all the hoopla about brown rice?Β Is it really healthier than white rice?Β Is it more nutritious?Β Is there really a difference?Β Do I really have to bargain with my kids every time I want them to eat it?
First, we should note that white rice and brown rice come from the same grain. However, without going into endosperms, nucellus, and pericarps, essentially white rice is a more refined grain and brown rice is a more whole grain.
Nutrition
According to lifehacker.com and Medical News Today, brown rice naturally contains more nutrients like magnesium, phosphorus, and potassium while white rice is enriched to bring it to par.
According to NutritionData by Self,
1 cup cooked brown rice = 216 cal | 45g carbs | 3.5g fiber | 5g protein | 1.8g fat
1 cup cooked basmati white rice = 205 cal | 45g carbs | 0.6g fiber | 4.2g protein | 0.4g fat
I would say that brown rice versus enriched white rice (yes, most white rice is enriched), there isn’t a huge difference in the health benefits between the two grains. There is a benefit to eating brown rice for those at risk of type 2 diabetes. However, for my family, I really can’t be justified to hold back dessert for the kids if they refuse to eat brown rice.
Taste and Texture
Like I said before, I have not always been a fan of the taste and texture of brown rice.Β It’s was a bit too chewy for my liking, and tasted too much like cardboard (although I don’t mind the cardboard taste of Totino’s frozen cheese pizza).Β This method to cook the perfect brown rice, gives the perfect texture and a delicious nutty flavor!
The Trick To Cook The Perfect Brown Rice
Ready to learn the trick?Β You sitting down?Β Great, here goes!Β To cook the perfect brown rice, saute the rinsed uncooked brown rice grains in avocado oil first.Β Yep! That’s it!Β Then, just add water and close the lid on your Instant Pot or pressure cooker.Β You’ll see the detailed instructions in the recipe card below.
The Perfect Brown Rice Variations
The basic recipe to cook the perfect brown rice is to simply saute the grains in avocado oil, add water and close the lid to let the IP or pressure cooker do its job.Β But, seasoning brown rice will give it many new dimensions that you can enjoy in different meals throughout the week. You can add:
- just salt
- onion powder, garlic powder, dried parsley, dried basil
- salt and turmeric
- salt, paprika, ground cumin, onion powder, garlic powder
Equipment
- Pressure Cooker
- Instant Pot
Ingredients
- 1 cup uncooked brown rice
- 1 tbsp avocado oil
- 2 cups water
Instructions
Instant Pot Recipe
- Press Saute mode
- Add avocado oil
- While avocado oil is heating, rinse brown rice in lukewarm water and strain.
- Add strained brown rice to avocado oil and saute for 3-5 minutes, stirring occasionally.
- Add water and stir.
- Close lid with valve in Sealing position.
- Press Cancel, then Multigrain. Set timer to 25 min.
- Once cycle is finished, you can either manually release or naturally release the valve.
Pressure Cooker Recipe
- Rinse brown rice in lukewarm water, strain and set aside.
- On medium heat, heat avocado oil.
- Add strained brown rice and saute for 3-5 minutes, stirring occasionally.
- Add water and close lid.
- Cook for 4 whistles, or approximately 25 minutes.
- Allow cooker to cool before opening lid.
You Might Also Want To Try These!
Brown rice can be made ahead of time to help you meal prep for the week.Β With just the right spices and seasonings, you can transform pre-cooked brown rice into a variety of meals. Check out these recipes for inspiration!
Healthy Vegetarian Biryani (simply substitute brown rice for quinoa)
Vegan Fried Rice by Choosing Chia
Eggplant Zucchini Masala Shaak (use brown rice as a filling side)
SHOP THIS RECIPE!
Having the right kitchen essentials on hand is a must.Β Check out The Best Kitchen Utensils List For New Homes to make sure you’re prepared in the kitchen.
Also, click on the links below to purchase the items used in this recipe. (Note: Β I may make a small commission if you purchase a product through one of these links at no additional cost to you. See full affiliate link disclosure.)
Instant Pot
Authentic Indian Spice Container
As always, I would love to hear your feedback or questions about this recipe.Β Comment below!
I love seeing pictures of my recipes in action! Take a picture and tag me onΒ InstagramΒ {@awarriorinthekitchen} orΒ FacebookΒ {Warrior In The Kitchen}.
For more meal planning and meal prepping ideas, check out my post on How To Cook The Perfect Quinoa.Β Quinoa can be batch-cooked to make so many exciting weeknight meals!
Add MacroNutrients To MyFitnessPal
To add this Perfect Brown Rice recipe to your MyFitnessPal Food Diary, follow these 4 simple steps:
- Select and copy Warrior In The Kitchen Cook The Perfect Brown Rice
- Click on the MFP logo below and login to access your Food Diary.
- Click on Add Food under the meal heading you wish to add your food.
- Paste ‘Warrior In The Kitchen Cook The Perfect Brown Rice‘Β into the Food Database Search bar to access the nutrition info and add to your Food Diary.
Leave a Reply