{"id":732679,"date":"2018-07-20T12:58:52","date_gmt":"2018-07-20T17:58:52","guid":{"rendered":"http:\/\/www.tasteofhome.com\/?post_type=collection&p=732679"},"modified":"2024-05-09T03:26:51","modified_gmt":"2024-05-09T08:26:51","slug":"rice-alternatives","status":"publish","type":"listicle","link":"https:\/\/www.tasteofhome.com\/collection\/rice-alternatives\/","title":{"rendered":"8 Healthy Alternatives to Plain White Rice"},"content":{"rendered":"
\"Full<\/div>\r\n

Cauliflower rice<\/strong><\/h2>\r\nCauliflower is rich in Vitamin K, which helps to prevent blood clots and hemorrhaging, according to research<\/a> from Oregon State University. Making cauliflower rice at home couldn't be easier. Simply blitz the cauliflower in a food processor for a couple of minutes. You can then put the rice in a microwavable bowl and microwave it on high for three minutes. Just check out our step-by-step instructions for how to make cauliflower rice<\/a>.\r\n\r\n\r\n
\"Quinoa<\/div>\r\n

Quinoa<\/strong><\/h2>\r\nDespite its cereal-like texture, quinoa is actually a type of seed. This is one of the best alternatives to white rice as it's packed with protein<\/a>, fiber, and iron. To cook, rinse the quinoa ahead of time and then boil in a pan for around 15 minutes or until you see a light, fluffy texture.\r\n\r\nSub it for white rice or try these quinoa recipes<\/a>.\r\n\r\n\r\n
\"Vegetable<\/div>\r\n

Barley<\/strong><\/h2>\r\nResearch<\/a> suggests that choosing high in barley diet can lead to lower cholesterol levels. It can also help to reduce the risk of type 2 diabetes and even cardiovascular problems. Barley takes a little longer to cook than other grains. You will need to boil it for 40-50 minutes and leave to cool afterward. But it's worth it for healthy recipes like this barley bake<\/a>.\r\n\r\n\r\n
\"Seasoned<\/div>\r\n

Brown rice<\/strong><\/h2>\r\nReplacing white rice with brown rice is a straightforward swap and one that could lead to a wealth of health benefits. One study<\/a> found that this change could lead to a lower risk of type 2 diabetes. Boil the rice for around 40-50 minutes and then leave to stand for around 10 minutes.<\/a>\r\n\r\n\r\n
\"Summer<\/div>\r\n

Couscous<\/strong><\/h2>\r\nNot only is couscous one of the most popular alternatives to white rice, but it's also a great source of plant-based protein<\/a>. Boil the same volume of hot water as couscous and mix the two together. Cover the mixture and leave for 10-15 minutes. Use a fork to fluff up the couscous and add some butter or oil to give it a tasty twist! You can even make it into a beautiful tasty salad like this one.<\/a>\r\n\r\n\r\n
\"Bowl<\/div>\r\n

Amaranth<\/strong><\/h2>\r\nWith an unmistakably earthy flavor, amaranth can really make a dish. Choosing this instead of white rice is a great way to get more fiber in your diet. Use equal amounts of water and grain in a pan and bring to the boil. Next, you should reduce the heat to low and cook for around 15-20 minutes. Nice.\r\n\r\n\r\n
\"Summer<\/div>\r\n

Bulgur<\/strong><\/h2>\r\nBoasting antioxidants<\/a>, bulgur is a healthy alternative to white rice and super easy to get your hands on. Use two-times as much water as grain when cooking. Bring the water to boil and then allow it to simmer for a further 15 minutes. This one works well with a range of dishes including a Bulgur Jambalaya<\/a>.\r\n\r\n\r\n
\"Buckwheat<\/div>\r\n

Buckwheat<\/strong><\/h2>\r\nFancy a bit of buckwheat? Research<\/a> suggests that buckwheat can help to lower your blood sugar when eaten as part of a healthy diet. To cook buckwheat, use twice as much water as the volume you're cooking, and bring to the boil. Cover and cook on a low heat for around 10 minutes. Simple. You can also use buckwheat to make those pancakes a bit healthier.<\/a>\r\n\r\n[skyword_tracking]","protected":false},"excerpt":{"rendered":"

While plain white rice isn’t particularly unhealthy, it doesn’t offer many nutritional benefits! 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