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While rice in itself is a very healthy choice, do you know what tops the list of healthy choices? ‘

— BROWN RICE

Yes, it is the darling of the health food world. 

You would be surprised to know that there was a time when people used to eat rice with husk (which is brown rice) but with time, de-husked rice gained more popularity and brown rice got confined to villages. 

However, over time, people are becoming more health-conscious and getting more educated in the matters involving their eating habits which has significantly led to brown rice again taking over the limelight as there is an awakening towards its benefits.

 

Most People Ask Why Brown Rice is the Healthiest Rice to Eat?

  • Brown Rice is a Whole Grain which offers Health Benefits 

It is a whole grain because it is made out of the three parts of the grain kernel: the outer, fibrous layer called the bran, the gern, which is the nutrient-rich core, and the starchy middle layer called the endosperm. These outer layers contain most of the vitamins and minerals in the grain!

Brown Rice is a must recommendation for a healthy diet because of the extra vitamins, nutrients, proteins, and extra fiber that it has and offers these health benefits:

1.1 Keeps Heart Health in Check 

Did you know?

According to studies, eating more whole grains (such as nutritional brown rice) can reduce the risk of getting heart disease by up to 22%? Not just that, it reduces your risk of getting a stroke by 12% too! 

Why? — All because brown rice is rich in dietary fiber, a source to reduce your risk of death due to heart disease. It also contains a good amount of magnesium which prevents your body from any such disease or stroke. 

1.2 Lowers the Risk of Diabetes 

Yes, brown rice controls blood sugar levels!

So here’s good news for you — For all the brown rice lovers, you can now eat three servings of whole grains like brown rice guilt-free and reduce your risk of developing type 2 diabetes by as much as 32%. 

Why? — Brown rice has a low GI, also known as glycemic index which basically does not spike your blood sugar after you are done eating. Isn’t that great?

For low GI Brown Rice, you can also check out Irha’s Unique Brown Rice which has a very low level of GI and would be perfect for your healthy diet. 

  • Naturally Gluten-Free 

If you are surrounded by any health-conscious people around, we can bet that you must have heard them asking for gluten-free food options a thousand times! 

Gluten is a protein found in a few grains and not suitable for certain individuals. 

Well, rice is naturally gluten-free and is a healthy choice for those individuals seeking for nutritious gluten-free options. 

  • Rich Source of Selenium 

Brown rice is rich in selenium, which is quite essential for thyroid hormone production, antioxidant production, and immune functions in the body. 

  • Exceptionally High Source Of Manganese
     

Brown rice has a good amount of manganese, which is underrated for its health benefits. 

One of the reasons your body functions is because of the important processes that go on in the background such as bone development, wound healing, nerve function, blood sugar regulation as well as muscle contraction metabolism, which is as a result of manganese. 

So while all types of rice can be a good source of energy, brown rice is higher in nutrients and has more health advantages.

How to Prepare Nutritious Brown Rice?

While it is super easy to make, preparing brown rice needs some patience because it takes just a little longer than preparing white rice due to its fibrous content. 

But all good things are worth the wait and so does brown rice! You just can’t rush good rice. 

Brown rice, like all grains, should be properly rinsed under running water to eliminate any dirt first. 

Step 1: Soak the brown rice in water for 15 minutes before cooking which would help the rice to cook faster. 

Step 2: Before cooking, wash the rice again under water a couple of times. 

Step 3: Take a heavy-bottomed pan (as it helps in speeding up the cooking process), add sufficient water into it (as per your serving of brown rice) and a pinch of salt, and allow it to come to a boil. 

Step 4: Add the soaked brown rice into the pan and give it a stir and let the water come to a rolling boil. Once it does, put the flame on medium and let the rice simmer for another 15 minutes. 

Step 5: After 15 minutes, turn off the flame and strain the water. Keep the rice in the strainer for another 3 minutes, so that the water is completely drained. And you’re there! 

Now that you know how to prepare nutritious brown rice, it is time to learn to jazz it up! 

3 Easy, Tasty & Nutritious Brown Rice Recipe Under 15 minutes

  • Brown Rice Mushroom Risotto

     

Ingredients: 2 Diced Onions, 3 Diced Garlic Cloves, 2 Cups Brown Rice, 1 Cup Wine, 1.2L Chicken, Stock, Thyme, Basil, Butter (optional), Parmesan, Pepper 

Steps to prepare Mushroom Risotto 

Step 1: Add brown rice to the pot and to it, add some water and salt for flavor. Let it boil for 15 minutes for partial cooking. 

Step 2: While rice is cooking, saute onion and garlic until translucent. To it, add mushrooms and olive oil. Let it all saute together until you get brown mushrooms. Put this mixture aside. 

Step 3: After 15 minutes, drain water from the brown rice. Now take a pot, add olive oil to it and the drained brown rice and toss it until it is nicely coated. 

Step 4: Slowly keep pouring red wine into the pot and keep stirring the mixture. During this step, keep the flame on medium-high. To it, add one ladle of warmed-up chicken stock. Let it all absorb and keep stirring. Continue adding chicken stock to it until all of it is absorbed. 

Step 5: Add the Mushroom mixture previously prepared to the pot and stir it all. Add thyme to it for flavor. 

Step 6: Tear up some basil and put it in and continue stirring. Sprinkle some parmesan and stir further until it melts. Season it all with some pepper and it’s ready to be served! 

  • Tomato Brown Rice Recipe 


Ingredients: 1 tsp virgin coconut oil, 1/2 tsp mustard seeds, a fat pinch of methi seeds (fenugreek seeds), a sprig of fresh curry leaves, 1 onion chopped, 2 green chilies, 2 tomatoes, 1/4 tsp turmeric powder, 3/4 tsp Kashmiri chili powder, Pink Himalayan Salt as needed, 2 garlic cloves, 1/4 inch ginger, 1/4 tsp garam masala, 2 tbsp chopped coriander leaves, 4-5 green onions chopped

Steps to Prepare Tomato Brown Rice Recipe 

Step 1: Heat a wide steel pan with 1 tsp coconut oil. Once the oil is heated, add in ½ tsp mustard seeds. As it splutters, add in fenugreek seeds and put the flame on low heat. 

Step 2: To it, add chopped onions, 2 green chillies, and some garden fresh curry leaves. Let it all saute on low flame. 

Step 3: Meanwhile, take a grinder and grind 2 roughly chopped tomatoes. Later, blend it well. 

Step 4: Go back to the saute mixture and add 1/4 th tsp turmeric powder, 3/4th tsp Kashmiri chili powder. Give it all a mix so that the spices are slightly roasted and the raw flavor is diminished. 

Step 5: To the mixture now, add in the blended tomato puree and some water. Mix it all well and put the flame on medium while you add some salt to it. Mix it all well and cover it with a lid. 

Step 6: Open the lid after a minute. Add thinly sliced garlic cloves and 1/4th inch of thinly sliced ginger. Mix it all well.
 

Step 7: Add in the cooked brown rice and give it a well-mix on a low flame. Sprinkle in some chopped coriander and spring onions. Tada! It’s ready to be served! 

  • Brown Rice Pulao

     

Ingredients: 1 cup brown rice, 1 large onion, 1 cup mixed vegetables,1 tsp ginger paste, 2 tsp oil, 1 tsp ghee,1 bay leaf, 2 pcs cinnamon, 4-5 cloves garlic, black pepper, 1 tsp cumin seeds, 1 tsp cashews, salt, red chili,1 tsp garam masala, 1 tsp soaked raisins

Steps to Prepare Brown Rice Pulao 

Step 1:  Add water to 1 cup of brown rice. Wash 3-4 times. After washing, add plenty of water to the rice and let it soak for 1 hour. Rice will be ready to cook afterwards.

Step 2: Take a pan and turn the stove onto a medium flame. Add 2 tsp of oil, 1 tsp ghee, 1 bay leaf, 2 pieces of cinnamon, 4-5 cloves, 8-10 black pepper, 1 teaspoon cumin seeds to the pot. Let it splatter. Add 1 tablespoon cashews and saute for 30 seconds.

Step 3: Add the thinly sliced onion to the pot. Saute for 3-4 minutes or until the onion is translucent in color. Add ginger paste and mixed vegetables. Saute for 1 minute. Then, add salt to taste, red chili powder to taste, and 1 tsp of garam masala. Combine everything.

Step 4: Add 1 tsp soaked raisins. Mix well. Then, add 2 cups of water and the drained rice. Stir well. Boil for 2 minutes. Cover and cook the pot for another 10 minutes. 

Step 5: Rice will still have water and it won’t be fully cooked yet. Cover again and lower the flame. Let it cook for another 10 minutes. The rice should have no more moisture left. It will be well cooked but not sticky or mushy. Turn off the heat and serve the pulao!

Now that you know how to prepare tasty fancy brown rice dishes, we would love for you to choose the finest brown rice for your favourite pick from the lot. Check out the range of Irha’s Finest Brown Rice collection — Irha Young Brown Rice and Irha Unique Brown Rice. 


Our Exclusive Range of Brown Rice is not only very light on your body, it takes care of your wellness and nourishment.