Rice is a gluten-free cereal ,whose nutrients ( especially thiamin) are primarily in the germ and outer layers of the grain and are destroyed by the milling methods that produce white rice.
Add vegetables like broccoli and mushrooms to simply cooked brown rice and the result is a tasty vegetarian meal that satisfies many of the daily nutritional requirements. Fresh fruit and crusty bread easily complete the meal.
Brown rice salad with oranges and dates is the mainstay of a vegetarian meal with an interesting suggestion of the exotic.
Cooking The Rice
This is a straight-forward, simple method for cooking brown rice by absorption so that no nutrients are poured away in excess cooking liquid.
For 4 servings:
Ingredients:
Use 2 ¼ to 2 1/2 cups water for long-grain brown rice or 2 to 2 1/4 cups water for short-grain brown rice. The larger amount of water yields softer, slightly stickier rice. Also, short grain brown rice tends to cook a little faster than long-grain.
Method
Do not stir, except as directed.
Bring to boil in a medium saucepan:
Water and ¼ or ½ tsp salt.
Add and stir once: 1 cup brown rice
Cover and cook over very low heat until all water is absorbed, 35 to 40 minutes.
Do not lift cover before cooking is finished.
Let stand, covered, 5 to 10 minutes before serving or including in another recipe.
Brown Rice with Dates and Oranges
Brown rice contributes a deliciously nutty flavor to this salad of brown rice. Vitamin C from the citrus and iron from dates, with the addition of a green vegetable, become a vegetarian meal that might be considered a little bit exotic, but in reality is simple to make, uses familiar ingredients.
Ingredients
- Stir together in a large bowl:
- 3 cups cooked brown rice
- 16 dates, pitted and diced (about 1 package)
- 2 large navel oranges, peeled, divided into segments, each segment cut into thirds
- 2 scallions, minced
- ¼ cup golden raisins
- ¼ cup minced fresh parsley
- ¼ cup extra-virgin olive oil
- 1 Tbsp fresh lemon juice
- ¼ tsp ground cinnamon
- ¼ tsp ground cumin
Method
- Pinch red pepper flakes
- Salt to taste
- Serve at room temperature.
- Makes 4 servings.
Brown rice is not a substitute for white rice, but an addition to your repertoire and an opportunity to enjoy a new and interesting dish with exceptional nutritional value.
