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Warm Whole Grain Rice

17/11/2023

I can provide you with a recipe for a simple and nourishing dish like warm whole grain rice. This is a versatile dish that you can modify at will by adding vegetables, legumes, or proteins depending on your tastes and what you have at home.

Ingredients

  • 200 g of whole grain rice
  • 1 small onion
  • 2 tablespoons of extra virgin olive oil
  • Salt to taste
  • Vegetable broth or water as needed
  • Aromatic herbs of choice (for example, rosemary, thyme, parsley)
  • Vegetables of choice (such as zucchini, carrots, bell peppers)
  • (Optional) Cooked legumes, such as chickpeas or beans

Preparation

  1. Rinse the whole grain rice under running water and let it drain.
  2. Finely chop the onion and sauté in a pot with extra virgin olive oil until it becomes translucent.
  3. Add the whole grain rice to the pot and let it toast for a couple of minutes, stirring occasionally.
  4. Pour in the hot vegetable broth or water to cover the rice and bring to a boil. Add a pinch of salt.
  5. Lower the heat and let the rice cook covered for the time indicated on the package, which is usually 30-40 minutes, until the rice has absorbed the water and is cooked but still al dente.
  6. Meanwhile, dice or slice the vegetables and sauté them in another pan with a drizzle of oil and a pinch of salt until they are cooked but still crunchy.
  7. Once the rice is ready, turn off the heat and let it rest for a few minutes with the lid on.
  8. Combine the rice with the vegetables in the pan, add the chopped aromatic herbs and, if you wish, add already cooked legumes to make the dish more complete.
  9. Gently mix and serve the warm whole grain rice.

Curiosities

Whole grain rice retains its germ and fiber, unlike white rice which is refined, so it offers more nutrients such as B vitamins, minerals, and antioxidants. Murakami A, in a 2006 study published in “The American Journal of Clinical Nutrition”, states that regular consumption of whole grain rice can contribute to the prevention of chronic diseases such as heart conditions.

*Remember to add more water or broth if the rice dries out too much during cooking.

Warm Whole Grain Rice