healthy rice

Korean multigrain rice or Japgokbap is a healthy and tasty mixed grain rice which can include grains like sorghum, millet, red beans, black beans and chickpeas.

Korean Multigrain Rice (Japgokbap or Ogokbap)

short grain white rice (쌀 ssal) ((3/4 cup = 1 rice cooker cup))

rice

Tbsp Adzuki red beans

Tbsp Sorghum (수수 Susu), Dry

Tbsp Proso Millet (기장 Kijang), Dry ((or Glutinous Foxtail Millet / 차조 Chajo))

Tbsp Chickpeas, Dry

Tbsp Black beans, Dry

tsp sea salt ((optional))

water

Soak all dry beans and grains for at least 6 hrs. Except for regular short grain rice and sweet rice. Change water 2~3 times during soaking.

When beans and grains are fully soaked, drain and discard water. In your rice cooker (I use Korean pressure rice cooker) pot, add sweet and regular rice, all the soaked beans/grains. Then add fresh water. I use 1:1 dry grains to water ratio. Add salt.

Select Mixed Grain Rice or "Japgok" function and Cook. Mine came up as 45 minutes cooking time.

Recipe video above. Don&#x27;t make this expecting it to taste exactly like rice. It doesn&#x27;t - the texture is different, the flavour is different. BUT it&#x27;s a tasty, much lower calorie alternative to rice with a neutral flavour that makes it a great healthy option for serving with saucy foods. Once doused with tasty stir fry sauces or curries, you may well forget you&#x27;re eating cauliflower. And think of what you can do with all the calorie credits!!! {77% less calories, 87% less carbs than rice}

Cauliflower Rice

cauliflower ((or 500 grams/1lb store bought prepared cauliflower rice, Note 1))

Cut / break cauliflower into florets (including stems) that will fit into the feeding tube of food processor.

Fit food processor with grating disc. Place lid on, then push the florets into the feeding tube with the motor running on low.

Cauliflower will blitz into rice shaped bits! Can use raw but I prefer cooking it - use a method below.

Food processor standard &quot;S&quot; blade - fill halfway with florets, pulse 4 to 5 times until largest bits are the size of cooked rice (half will be couscous size, half rice sized). Repeat as needed.

Hand grating - cut whole cauliflower into quarters, then grate by hand.

Other grating methods:

Only cook cauliflower rice until it is just cooked - don&#x27;t let it go soft and mushy (it gets watery).

Roasting - drizzle with 1 tbsp olive oil. Toss, spread on tray, bake at 200°C/390°F for 15 minutes, tossing halfway through cook time.

Microwave - place in container with lid with vent open. Microwave 4 to 5 minutes on high until tender crisp. Don&#x27;t overcook too soggy.

Oven steam - place in covered baking dish, bake 200°C/390°F for 20 minutes.

Stove - Heat 1 tbsp olive oil in large skillet over medium high heat. Optional: Cook 2 minced garlic cloves 20 sec until golden. Add rice, cook 4 to 5 minutes, stirring every minute or so, for 5 minutes until just cooked.

Cooking Method options (6 - 8 cups rice):

Serve in place of rice with stir fries, curries, anything saucy that you like serving with rice.

Use in place of rice or grains in salads and fried rice.

Serving:

A rice bowl is a wondrous thing, but often – despite the simplicity of its title – a rather cluttered and complicated one. Here, I have pared it back, to make a gorgeously seasoned rice bowl, with nothing more than a few seeds, herbs and radishes stirred through it, and an avocado to top it. It’s a simple take on an inspiringly expansive idea. So please use this as a starting point only. It’s very much a non-recipe recipe, and every time I make it, I add something different, depending on what’s to hand.

Rice bowl with ginger, radish and avocado

150 grams/5½oz short grain brown rice

fresh root ginger, peeled

radishes,

1½ tbsp tamari or soy sauce

tsp cloudy apple cider vinegar

tbsp mixed seeds,

coriander

avocado

Strips of chicken breast are tossed with spiced rice, flaked almonds, sliced apple, cherry tomatoes and long stem broccoli to make a colourful, filling and portable lunch. Simply pack into a plastic container, pop into a cool bag with a couple of ice blocks and keep well chilled.

With a GI of 51, this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Curried chicken and rice salad 

75 grams/2½oz wholegrain long-grain rice

tsp medium curry powder

grams/3½oz long-stem broccoli, trimmed and cut into short lengths

chicken stock cube

chicken breast, boned and skinned

small onion, half thinly sliced, half finely chopped

bay leaf

low-calorie cooking spray

grams/½oz flaked almonds, toasted

eating apple, cored, halved and thinly sliced

grams/3½oz cherry tomatoes, halved

½ lemon, juice only

salt and black pepper

James Martin's mild kedgeree is perfect for a weekend brunch and on the table in half an hour.

Easy kedgeree

½ onion, finely chopped

butter

300 grams/10½oz basmati rice

tsp madras curry powder

nutmeg

200 milliliters/7fl oz milk

110 milliliters/4fl oz double cream

naturally

sea salt and cracked black pepper

parsley,

eggs,

cayenne and freshly ground nutmeg (optional)

lemon

This stir-fry is packed with veg and vitamins, and plenty of protein too from the eggs and sesame seeds. To scale up this budget stir-fry just add extra veg. 

Each serving provides 286 kcal, 17g protein, 31g carbohydrates (of which 6g sugars), 8g fat (of which 2g saturates), 9g fibre and 0.7g salt.

Vegetable egg-fried rice

tsp rapeseed oil

spring onions, thinly sliced

red pepper, seeds removed and thinly sliced

garlic cloves, finely chopped

broccoli,

300 grams/10½oz freshly cooked basmati rice, cooled

175 grams/6 ounces frozen peas

eggs, lightly beaten

soy sauce

sesame seeds

sea salt and black pepper

We cooked this on a beach in Northumberland and some said it was the best paella they’d ever tasted – dieting or not. You know what? We have to agree.
358 calories per portion

Top 7 healthy rice recipes from across the web

The most viewed healthy rice recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Korean Multigrain Rice (Japgokbap o...

Cauliflower Rice

Rice bowl with ginger, radish and a...

Curried chicken and rice salad

Easy kedgeree

Vegetable egg-fried rice

Beachside paella

Top 7 healthy rice recipes from across the web

The most viewed healthy rice recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Korean Multigrain Rice (Japgokbap o...

Cauliflower Rice

Rice bowl with ginger, radish and a...

Curried chicken and rice salad

Easy kedgeree

Vegetable egg-fried rice

Beachside paella

The most viewed healthy rice recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine