When it comes to nutrition, brown rice is one of the best whole grains you can eat. It’s loaded with fiber, minerals, and vitamins and can be a great source of complex carbohydrates.

However, if you don’t cook brown rice properly, you’ll end up with a sticky, mushy mess that lacks nutritional value. Here’s how to cook brown rice and retain its nutritional benefits.

Choose the Right Rice

Before you cook brown rice, it’s important to choose the right type. There are many varieties of brown rice, including long-grain, short-grain, and quick-cooking.

While they all have similar nutritional benefits, each type has unique cooking requirements. For the best results, choose a long-grain brown rice that hasn’t been enriched or processed.

Soak the Rice

If you have time, soak the brown rice for a few hours or overnight. Soaking helps break down the hard-to-digest phytic acid that can block the absorption of nutrients in your body.

It also helps reduce cooking time, which can keep the rice from becoming overcooked or mushy. Rinse the rice thoroughly before and after soaking to remove any debris or dirt.

Use the Right Amount of Water

The amount of water you use to cook brown rice can make a big difference in the final texture and nutritional value of the rice. Typically, you should use about two cups of water per one cup of brown rice.

However, the amount of water you use can vary depending on the type of rice, altitude, and cooking method. As a general rule, be sure to use enough water to fully cover the rice and add a bit more for evaporation.

Season the Water

While brown rice is packed with nutrition, it can be bland and boring to eat on its own. To make it more flavorful, season the cooking water with salt, herbs, or spices like garlic or cumin.

This will infuse the rice with flavor from the beginning, so you won’t have to rely on high-calorie sauces or toppings to make it tasty.

Cook the Rice Properly

The key to cooking brown rice perfectly is to use the right cooking method. While you can cook brown rice on the stovetop, a rice cooker or instant pot is often the easiest and most foolproof way to cook it.

Cook the rice according to the manufacturer’s instructions or until the water is absorbed and the rice is tender. Avoid overcooking the rice, as this can make it mushy and cause it to lose its nutritional value.

Let the Rice Rest

Once the brown rice is cooked, let it rest for at least 10 minutes before serving. This allows the steam to redistribute within the rice and can make it fluffier and more tender.

It also allows the temperature to even out, which can keep the rice from becoming too hot and sticky.

Store the Rice Properly

If you have leftover brown rice, be sure to store it properly to retain its nutritional benefits. Store it in an airtight container in the refrigerator for up to four days or in the freezer for up to six months.

Reheat the rice by adding a bit of water or vegetable broth and heating it up on the stove or in the microwave.

Experiment with Different Recipes

While plain brown rice is nutritious, it can be boring to eat every day. Experiment with different recipes to give it variety and make it more appealing.

Add veggies like broccoli or cauliflower to brown rice dishes, or mix it with other whole grains like quinoa or farro. Top it with a drizzle of olive oil or a squeeze of fresh lemon juice for added flavor.

Conclusion

Brown rice is a nutrition powerhouse but cooking it properly is critical to retaining its nutritional content. Follow the tips above to cook brown rice perfectly and infuse it with flavor.

With a bit of experimentation, you can create a variety of delicious and nutritious brown rice dishes to enjoy.