Historically, white rice has been deemed as a less healthy option than brown rice, but is it really the case? It’s no wonder that white rice is one of the most consumed food staples in the world: it is versatile, affordable and as it adapts easily to different climates, growing almost everywhere. Brown rice, a whole grain, contains more nutrients and fiber but it is definitely less consumed. The white version of this grain has indeed fewer essential nutrients and this is because it had had the bran and germ removed. 

Healthy and nutritious

Throughout the years, several studies have shown that brown rice may play a role in decreasing blood sugar levels and helping to lose weight. Even though brown rice is the best option in terms of nutrition, that doesn’t mean white rice is bad. These differences may be significant if you eat rice on a daily basis but if you eat it occasionally, you should not worry at all. Without a doubt, white rice can be part of a healthy well-balanced diet and it is actually the best choice for those who deal with certain digestive issues that make digesting fiber-rich foods difficult. 

Master the art of cooking rice

In spite of the nutritional benefits brown rice brings, it doesn’t seem to be as popular as white rice. Maybe it is because some people do not enjoy its nutty flavor and chewy texture or because it takes longer to cook. Yes, they are cooked in different ways. Whereas white rice water ratio is 2 cups of water for each cup of rice, when cooking brown rice you should increase water to 2½ cups for each one of rice. 

Cooking times differ too, white rice usually takes between 15 and 20 minutes to be ready and brown rice between 30 and 35. Another thing to take into account is that these instructions may vary depending on the recipe, it is not the same making risotto than preparing pilaf rice. 

If you are one of those persons who gets easily distracted and you keep ending up with mushy or undercooked rice, then the rice cooker is your best ally. This device lets you know when rice is ready so you can’t make a single mistake.

The sky’s the limit

As rice is probably the most versatile food staple in the world, it can become anything you want. Main, side dishes, entrees or desserts, you name it! Plus, any recipe can be further diversified since there are countless rice varieties to choose from. 

You can play with stickiness, aroma, color and grain-length to give your meals a special touch. On this occasion, we brought you two simple recipes with brown and white rice that you can make in no time and are utterly delicious. 

White rice with onion 

Ingredients (2 servings):

  • 1 cup long-grain white rice.
  • 2 cups chicken or vegetable stock.
  • 1 tbsp olive oil.
  • yellow onion.
  • Salt to taste.
  • Fresh parsley. 

Preparation:

  1. Dice a yellow onion while heating 1 tbsp of olive oil in a saucepan. When ready, sauté the onion until it gets translucent.
  2. Incorporate the rice and stir constantly. The idea is to only toast the grains, so be careful with the heat.
  3. Pour the stock, season and stir gently. You may increase the heat during this step. Bring to a boil.
  4. Once it comes to a boil, reduce the heat, cover and let it simmer for another 12-15 minutes. 
  5. Try the rice, if the stock has evaporated and grains are tender, then it is ready! Serve and garnish with fresh parsley.

Brown rice with green beans 

Ingredients (2 servings):

  • ½ cup brown rice.
  • 1 ½ cups water.
  • ½ red bell pepper, chopped.
  • ½ green bell pepper, chopped.
  • ½ yellow onion, diced.
  • 150 gr frozen green beans.
  • 1 garlic clove, diced.
  • 1 tbsp olive oil.
  • 2 tbsp soy sauce.
  • Salt and pepper, to taste.

Preparation:

  1. Heat water and cook rice for 30-35 minutes.
  2. Sauté all the vegetables in a saucepan with olive oil. You should add them in turns, first bell peppers and onion and when they are soft, add green beans and garlic.
  3. Add the rice, soy sauce and season to taste. Heat for 1 or 2 minutes and serve.

When properly stored, rice leftovers can last for 3 to 4 days in the refrigerator. Use an airtight container, but let it cool down before storing it.