Nutrient-rich and endlessly versatile, brown rice is a grain that belongs in every kitchen. It’s easy to make and pairs beautifully with a variety of vegetables and proteins. Keep reading to learn why we love it and try our simple recipe for perfectly fluffy brown rice!

Why Brown Rice Makes the Perfect Pantry Staple

Brown rice is one of my favorite grains. It’s chewy, nutty, wholesome, and delicious. It makes a healthy base for any meal, and preparing it at home is easy. I usually put a pot of brown rice on the stove before I do anything else in the kitchen, and by the time I’m done preparing the rest of the meal, the rice is ready! When I cook grains, I like to make enough for the meal I’m cooking and extra for lunch the next day.

Jump to: How to Cook Brown Rice

Brown Rice vs. White Rice: A Nutritional Overview

Brown rice is naturally rich in vitamins and minerals, many of which are lost during the refining process to make white rice. In fact, white rice is often fortified with the very minerals and vitamins that brown rice naturally contains. Though I do like white rice on occasion, as it takes less time to cook, I find that it’s worth the extra time to make brown rice for the more complete nutrition it provides, as well as for its pleasant taste and delightfully chewy texture.

Brown rice is also a complex carbohydrate, meaning that it takes the body longer to digest the natural sugars within the rice, so you are sustained much longer by a serving of brown rice versus white rice. Choosing complex carbs over simple carbs, like white rice, white flour, white bread, etc., also helps stabilize your blood sugar. Brown rice keeps you going smooth and steady throughout the day without the peaks and crashes of simple carbs.

Soaking Brown Rice Before Cooking

Though sometimes I don’t think far enough ahead to do this, if I do plan ahead, I like to soak my grains (and beans). Soaking grains makes it easier to assimilate the nutrition they contain, and can help improve digestion of whole grains. It does this by initiating the sprouting process during which the grains release the enzyme-inhibitor phytic acid.

Not only does soaking make brown rice even more nutritious, but it also reduces the cooking time by about 20 minutes. Soaked brown rice takes just about the same amount of time to cook as white rice.

How to Cook Brown Rice (Stovetop Recipe)

Ingredients:

• 1 1/2 cups medium-grain Brown Rice
• 3 cups Water

Instructions:

1. Soak the rice in a bowl of water either overnight or for about 6-8 hours. When ready to cook, strain the rice and give it a good rinse.
2. Combine rice and water in a pot. Bring to a boil, reduce to a simmer, cover with a lid, and let the rice gently cook for about 20 minutes for soaked rice, or until the water is completely absorbed and the rice is tender.
3. Set the rice aside, covered, for about 10 minutes. Fluff with a fork when ready to serve.
4. Optional: Sprinkle sesame seeds on top before serving for extra texture and an added nutty flavor.

Note: If you choose to skip soaking your rice, we recommend increasing the cooking time to 40 minutes.

What to Serve with Brown Rice?

Brown rice goes well with beans, tofu, lentils, sautéed vegetables, and is excellent with homemade pesto. Explore some of the other healthy recipes in our Eating Well collection:

Green Goodness Part 1: Steamed Kale

Essential Protein: Tofu Scramble Recipe

Green Goodness Part 2: Healthy Stir-Fried Bok Choy

By Chloe Bolton