The virtues of brown rice appeals to more than hippies and health freaks. Although it takes longer to cook and prepare, it's taste, texture and use makes it a popular food and it can be used in all manner of ways. Served with for example chilli or curry, it makes for a substantial accompaniment to dishes, but can also taste nice on its own or as a salad ingredient.
Health Benefits of Brown Rice
It is believed by health boffins that brown rice can lower blood pressure, and possibly even cholesterol. It is rich in carbohydrates and protein. Both white and brown rice have similar nutritious content, but in white rice, the bran layer and germ are removed, losing vital vitamins in the process. Brown rice when chewed slowly has a more nutty, wholemeal, sweet taste, but it does take slightly longer to cook than white rice.
Cooking Process
Place the rice (1 cup per person) in a bowl or dish and rinse with water, gently using fingers or a spoon to cleanse the brown rice in the water. Start to fill a saucepan of water and boil the water on a high heat. Add salt to the pan, and once the water has boiled, add the rice.
Turn the boiling water down to a minimum, and place a pan lid on top. Gently cook the rice for around 30-35 minutes until the rice is fluffy and soft, or if preferred, when it has a slightly nutty, semi-soft texture when bitten. Drain the rice in a sieve or colander until all the water has escaped.
Tuna and Rice Stir Fry
Try this simple recipe as the rice is cooking.
- One or Two cups of cooked brown rice, using the indicated method above.
- 1 onion, chopped
- Can of tuna in brine
- Garden Peas
- Can of sweetcorn
- Pepper, any colour, sliced and deseeded
- Baby Button Mushrooms
- Paprika
- Salt and Black Pepper to taste
Easy Cooking Method
- Fry the onion gently in a deep pan or wok until soft.
- Add the rest of the vegetables.
- Drain the brine from the tuna. It should only take a few minutes for all the ingredients to cook in the wok at a medium-high heat, to make the stir fry crispy to the bite.
- Add the drained rice, mix, add lots of paprika, and serve with pitta or garlic bread to create a satisfying supper.
For further variations, try adding chick pea, chilli for extra spice, or bean sprouts, it is entirely up to personal taste. It is also another dish that can be made in bulk, and then half the leftovers can be consumed at a later date when put in the fridge or freezer.
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