Superfood: Brown rice

Posted in Nutrition

Beautiful brown rice is considered a whole grain as it preserves all of its original goodness. Because it hasn’t been through the refining process like white rice, it still contains daily essentials like selenium that can reduce the risk of serious diseases like cancer or heart disease. It also includes 80% of your daily dose of manganese.

A bowl of cooked brown rice will offer your protection against free radicals too as it is packed with antioxidants. Being rich in fibre is important too as it eases the digestive process and promotes weight loss. It will satisfy you and leave you feeling fuller for longer with a slow release of sugars.

Of course it’s a very adaptable side dish to accompany any of your favourite meals, but it can also be the main star, like in this special recipe by Stacey from www.goodnessis.com.

Brown Rice, Quinoa, Lentils and roasted vegetables

Brown rice text

Any mixture of grains or lentils you have on hand can be used: 1 cup of grains to 1/2 cup lentils, then nearly double the water. A lentil that stays whole when cooked works best, avoid red lentils for this recipe.

Ingredients:

1/2 cup brown rice
1/2 cup quinoa (white or red, or a mixture)
1/4 cup brown lentils
1/4 cup French green lentils
2 3/4 cup water
1/4 pumpkin, peeled and cubed
handful of whole mini capsicums or large one, in chunks
1 tspn fennel seeds
juice of 1 lemon
1 tab olive oil (or oil from labne)
3 – 4 heaped tab. labne (or drained Greek yoghurt/feta)
generous handful of fresh continental parsley and basil leaves
2 tab pine nuts, toasted and lightly smashed
salt and freshly ground black pepper


Recipe:

Preheat oven to 200 degrees Celsius.

Rinse rice, quinoa and lentils and place in a heavy bottomed saucepan with water. Bring to a gentle boil, and return to simmer. Cover and leave undisturbed until all water has evaporated, about 20 – 30 minutes.

Meanwhile, toss pumpkin and capsicum in a sprinkling of olive oil and the fennel seeds and place in a single layer on a baking tray lined with baking paper. Bake until edges begin to brown, about 15 – 20 minutes.

When water has absorbed in the rice mixture, fluff with a fork, then add lemon juice and olive oil. Mix in well. Add roasted vegetables, labne, herbs, pine nuts. Season with salt and pepper and serve either warm or cold.

Posted in Nutrition