6 Healthy And Tasty Ways To Prepare Brown Rice

Last Updated on Feb 20, 2024 by HappyDieter

We all know by now that brown rice is healthier than white rice. Brown rice is a nutritional powerhouse. This corn grain is high in magnesium, potassium, phosphorus, zinc, folate, fiber, and protein. Not only is brown rice healthy, but it’s also incredibly delicious and versatile. Brown rice is digested slowly by the body and will keep you feeling full longer. Here you can find six healthy and tasty ways to prepare brown rice:

Key Takeaways

  • Experiment with different vegetable combinations to create flavorful brown rice dishes like Brown Rice with Veggies.

  • Incorporate mushrooms into your brown rice recipes for a delicious and savory twist, as seen in Delicious Brown Rice with Mushrooms.

  • Try out a healthier dessert option by making a nutritious and tasty Brown Rice Pudding.

  • Add a creamy texture and extra nutrients to your meals by preparing Creamy Zucchini Brown Rice.

  • Enjoy a Mexican-inspired meal by making Brown Rice Burritos filled with wholesome ingredients.

  • Spice up your dinner routine with the bold flavors of Spicy Mexican Brown Rice.

6 Healthy And Tasty Ways To Prepare Brown Rice

1. Brown Rice with Veggies

Combining brown rice with fresh vegetables creates a nutritious meal that is quick to prepare and bursting with flavors. This dish offers an excellent way to enjoy a healthy lunch or dinner option without compromising on taste.

  • Nutritious Balance: Brown rice provides essential fiber and nutrients, while vegetables like tomatoes add vitamins and antioxidants, creating a balanced meal that supports overall health.

  • Quick & Easy: Stir-frying brown rice with veggies is not only simple but also time-efficient, making it an ideal choice for busy weeknights when you need a wholesome meal in no time.

  • Customizable Options: From bell peppers to broccoli, this dish allows you to personalize your stir-fry according to your preferences. It’s a great way to sneak in extra vegetables for picky eaters or make the meal more appealing for kids.

Recipe: Brown Rice with Veggies

Ingredients:

  • 1 large onion, chopped

  • 1 carrot, diced

  • 1 stalk celery, chopped

  • 2 tbsp. olive oil

  • 1/2 cup peas, frozen

  • 1/2 cup brown rice

  • 2 cups vegetable stock

  • Salt and pepper, to taste

Instructions:

  1. In a medium saucepan, heat the olive oil.

  2. Add the onion and lightly stir-fry until tender.

  3. Add the carrot, celery, peas, brown rice, and vegetable stock.

  4. Cook for 30 minutes or until the rice is tender. Bon appétit.

2. Delicious Brown Rice with Mushrooms

Mushrooms add an earthy depth to brown rice, elevating its taste profile. The combination creates a delightful umami flavor that is both satisfying and savory. This simple recipe is a perfect choice for those who enjoy the rich, meaty taste of mushrooms.

  • Umami Boost: The natural umami present in mushrooms enhances the overall taste of the dish.

  • Versatile Dish: Can be served as a hearty side or as a filling main course for mushroom enthusiasts.

  • Easy Preparation:With just a few ingredients like soy sauce, garlic, and onions, you can create this flavorful dish at home.

Recipe: Delicious Brown Rice with Mushrooms

Ingredients:

  • 2 cups sliced mushrooms

  • 2 tbsp. olive oil

  • 1 onion, chopped

  • 1 tsp. paprika

  • ½ tsp. chili powder

  • 1 shredded carrot

  • Salt and pepper, to taste

  • 2 cups brown rice, cooked

  • 1 clove garlic, minced

  • 3 tbsp. soy sauce

Instructions:

  1. Heat the oil over medium-low heat.

  2. Add the onion, and garlic and cook for 1 minute.

  3. Add the remaining ingredients and cook for 10 minutes.

  4. Serve warm.

3. Healthy Brown Rice Pudding

A nutritious twist on a classic dessert, this brown rice pudding offers a creamy and satisfying treat that is not only delicious but also packed with essential fiber and vitamins. The use of brown rice enhances the nutritional value of this sweet dish, making it a guilt-free indulgence for those looking to satisfy their cravings while staying healthy.

  • Fiber-Rich Goodness: Brown rice, known for its high fiber content, adds a wholesome element to the pudding, aiding in digestion and promoting overall gut health.

  • Vitamin Boost: By incorporating brown rice into the recipe, you are introducing additional nutrients like B vitamins and minerals such as magnesium and phosphorus into your diet.

  • Natural Sweeteners: Instead of refined sugars, opt for natural sweeteners like honey or maple syrup to add sweetness without compromising on health benefits. These alternatives provide a more nutrient-dense option compared to processed sugars.

Recipe: Healthy Brown Rice Pudding

Ingredients:

  • 2 cups brown rice, cooked

  • 1 tsp. cinnamon

  • 4 cups milk, or soy milk

  • 1 tsp. vanilla extract

  • ¼ cup raisins

Instructions:

  1. Preheat the oven to 400°F.

  2. In a large bowl, combine all the ingredients.

  3. Place the mixture into an oven-safe dish and cook for 30 minutes.

  4. Serve and enjoy!

4. Creamy Zucchini Brown Rice

Creamy Zucchini Brown Rice offers a delightful blend of textures and flavors, with the zucchini’s creamy texture perfectly complementing the nuttiness of brown rice. This one-pot wonder seamlessly combines vegetables and grains, making it an easy and quick recipe for any day of the week.

If you’re looking for a light yet satisfying meal option, this dish is ideal for both lunch and dinner. The zucchini not only adds creaminess but also provides a subtle flavor that enhances the overall taste profile of the brown rice. It’s a great way to incorporate more veggies into your diet without compromising on taste or convenience.

With just a handful of ingredients, including zucchini, brown rice, broth, garlic, and seasonings like salt and pepper, you can whip up this flavorful dish in no time. Whether you’re cooking for yourself or feeding a family, this recipe is versatile enough to cater to different preferences while staying nutritious and delicious.

Give this Creamy Zucchini Brown Rice recipe a try when you want something simple yet satisfying on your plate – it might just become your go-to meal when craving comfort food with a healthy twist.

Recipe: Creamy Zucchini Brown Rice

Ingredients:

  • 1/2 cup Greek yogurt

  • 2 tbsp. olive oil

  • 1 sliced zucchini

  • 1 onion, sliced

  • 2 cups cooked brown rice

  • 1/4 tsp. garlic powder

  • Salt and pepper, to taste

  • 6 tbsp. water

Instructions:

  1. In a large skillet, heat the olive oil.

  2. Add the onion, zucchini, brown rice, garlic powder, and water.

  3. Cook for 10 minutes. Set aside.

  4. Stir in the yogurt. Serve and enjoy.

5. Brown Rice Burritos

Brown rice burritos offer a creative and flavorful twist to traditional handheld meals. These burritos provide a wholesome alternative to the usual white rice options, adding more fiber and nutrients to your diet. The customizable filling options cater to various tastes, making them suitable for everyone in the family.

  • Nutrient-Rich: Brown rice is packed with essential nutrients like magnesium, phosphorus, selenium, thiamine, niacin, and vitamin B6.

  • Fiber Boost: Incorporating brown rice into your burrito adds extra fiber that aids digestion and helps you feel full longer.

  • Health Benefits: Research shows that replacing white rice with brown may lower the risk of type 2 diabetes due to its lower glycemic index.

Enjoy these tasty treats by combining brown rice with black beans, avocado slices, salsa fresca, grilled veggies, or chicken strips—creating a balanced meal rich in flavor and nutrition. Whether for lunch on the go or a quick dinner option after a busy day at work or school, brown rice burritos are versatile and satisfying alternatives worth trying out.

Recipe: Brown Rice Burritos

Ingredients:

  • 2 tbsp. olive oil

  • 1 onion, chopped

  • Salt and pepper, to taste

  • 1 clove garlic, minced

  • 1 cup grilled chicken, diced

  • 1/3 tsp. chili powder

  • 2 cups brown rice, cooked

  • 1 cup beans, drained and rinsed

  • ¼ cup tomato salsa

  • 4 tortillas, gluten-free

Instructions:

  1. In a large skillet, cook the onion for 3 minutes.

  2. Add all the remaining ingredients and cook for 5 minutes.

  3. Spread the mixture over tortillas.

  4. Roll each tortilla up tightly. Done!

6. Spicy Mexican Brown Rice

Spice up your brown rice with a delicious twist by creating a Spicy Mexican Brown Rice dish. Infused with the bold flavors of cumin, chili powder, and paprika, this recipe brings an explosion of taste to your meal.

This fiery and aromatic rice is perfect for complementing any Mexican-inspired cuisine you have on the menu. It adds depth and heat that can elevate the overall dining experience.

By incorporating these traditional Mexican spices into your brown rice preparation, you not only enhance its flavor profile but also introduce a cultural element to your meal. The combination of these spices creates a rich and savory taste that will leave your taste buds wanting more.

Whether served as a side dish or as part of a main course, this Spicy Mexican Brown Rice offers a tantalizing blend of flavors that will impress family and friends alike. Give it a try for your next taco night or alongside some sizzling fajitas!

Recipe: Spicy Mexican Brown Rice

Ingredients:

  • 1 cup brown rice, cooked

  • 1 cup diced turkey breast

  • 1 cup canned beans, drained, rinsed

  • 1/4 cup water

  • 1/2 cup canned corn, drained, rinsed

  • 1 sliced chili pepper

  • 1 onion, diced

  • 1/2 cup tomato salsa

  • Salt and pepper, to taste

Instructions:

  1. In a large skillet, heat the olive oil.

  2. Add the onion and cook for 1 minute.

  3. Add the turkey and cook for 5 minutes.

  4. Add the rice, beans, water, corn, chili pepper, and tomato salsa.

  5. Cook for 10 more minutes. Serve warm. Enjoy.

Conclusion

You’ve now explored various ways to prepare brown rice, from savory dishes like Brown Rice with Veggies and Creamy Zucchini Brown Rice to sweet treats like Healthy Brown Rice Pudding. Each recipe offers a unique twist on this nutritious grain, showing you the versatility and deliciousness of brown rice in different culinary creations.

So, grab your apron, head to the kitchen, and start experimenting with these recipes to elevate your brown rice game. Whether you’re a fan of Mexican flavors or looking for a comforting pudding, there’s something here for everyone. Get creative, play with ingredients, and make these recipes your own. Your taste buds will thank you!

FAQ

How can I make the Brown Rice with Veggies more flavorful?

To enhance the flavor of your Brown Rice with Veggies, try adding a dash of soy sauce or a sprinkle of garlic powder while cooking. You can also toss in some fresh herbs like parsley or cilantro for an extra burst of freshness.

Is the Healthy Brown Rice Pudding suitable for people with dietary restrictions?

Absolutely! The Healthy Brown Rice Pudding is gluten-free and dairy-free, making it a great option for individuals with specific dietary restrictions. You can customize it further by using alternative sweeteners like maple syrup or coconut sugar.

Can I substitute ingredients in the Creamy Zucchini Brown Rice recipe?

Certainly! Feel free to swap out ingredients in the Creamy Zucchini Brown Rice based on your preferences or what you have on hand. For example, you can use quinoa instead of brown rice or add different vegetables like bell peppers or spinach for variety.

How long does it take to prepare the Delicious Brown Rice with Mushrooms dish?

The Delicious Brown Rice with Mushrooms typically takes around 30-40 minutes to prepare from start to finish. It’s a relatively quick and simple recipe that yields a flavorful and satisfying meal perfect for lunch or dinner.

Are there any tips for achieving perfectly cooked Spicy Mexican Brown Rice?

For perfectly cooked Spicy Mexican Brown Rice, ensure you use the right ratio of water to rice and adjust the seasoning according to your spice preference. Stir occasionally while cooking and let it rest covered off the heat before fluffing up with a fork for best results.

6 Healthy And Tasty Ways To Prepare Brown Rice