09 Apr Making Rice Nutritious Again In 5 Simple Steps
In addition to being the most loved staple, rice is also one of the most misunderstood foods. Though many assume Rice to be unhealthy, there are ways we can make rice into a nutritious meal and break the monotony of taste.
Here are 5 ways you can make your rice healthy and nutritious again.:
1. Choosing the right kind of rice:
Choosing the right kind of rice is half the game won. While the long grain rice is more fragrant and goes well with spices, medium-grain rice can go well with curries. The sticky rice goes well for risotto and khichdi. The thumb rule for choosing the healthy rice is to choose the one with more fibre, and less processing – you can choose brown rice or long grain rice processed through Japanese milling.
What’s On Your Plate: Knowing Your Rice!
2. Pre Preparation
Soaking rice for an hour or so, and rinsing them thoroughly can help you get rid of the extra starch rice may have. Soaking can make rice non-sticky and easier to cook. Thus, making it healthier.
This is where the most change happens. Cooking rice with a dash of cumin seeds and oil can make them flavoursome but also reduce their calorific impact. While parboiled rice, with a little dash of soy, is popular in oriental cultures; oiled, salted and spiced rice cooked with ‘dum’ are popular in other parts of Asia (read biryani, pulao, and tehri). Cooking decides the kind of starch and nutrients you are going to put on the plate. Having more vegetables in rice can make rice healthy, nutritious and tasty. Read more: 5 mistakes you must avoid while cooking rice.
5 Mistakes You Must Avoid While Cooking Rice
Rice can be garnished with vegetables, spices, and condiments. The garnishing can include cloves, cardamom, cumin seeds, coconut powder, curry leaves, dry fruits or tamarind paste. The garnishing(s) can make rice fibrous and acquire medicinal benefits from the spices. For instance, cloves can help regulate blood pressure and reduce inflammation; curry leaves can provide antioxidants and tamarind paste can help fight heatwave.
5. Curries & More
Rice as such has no strong taste but can acquire the taste and goes with curries very well. This culinary fusion can make rice into a full meal packed with nutrition minus boredom of monotony. Rice goes equally well with vegetarian and non-vegetarian curries. Whether you want to try Mughlai, Kashmiri waazwan, or the home-cooked version of any vegetable, rice goes well with almost everything. You can try boiled rice with lentils or tamper it in curd, kidney beans or chickpea curry; or you can eat it with chicken, fish or mutton curries; or make biryani or pulao and never let rice go boring again.
Read more: 5 myths about Rice you need to let go now.
5 Myths About Rice You Need To Let Go