Recipes · Indian · Side Dishes
Brown Rice
One serving has 184 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (79%), thiamin (25%), niacin (23%) and phosphorus (22%). Ready in 45 minutes.
- Preparation: 5 min
- Cooking: 40 min
- Makes: 1 serving (251 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Whole-Food, Plant-Based Diet, Halal, Kosher, Buddhist, Hindu Vegetarian
Ingredients
- 50 g Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)
- 200 g Water, tap
- 0.5 g Salt, table
Method
- Rinse the Rice: Rinse 50 grams of brown rice under cold water until the water runs clear. This removes excess starch.
- Boil Water: In a medium pot, bring 200 grams (ml) of water to a boil.
- Add Rice and Salt: Add the rinsed rice to the boiling water. If using salt, add 2 grams (or to taste)
- Cover and Simmer: Reduce the heat to low, cover the pot, and let the rice simmer for about 35-40 minutes, or until all the water is absorbed and the rice is tender.
- Let it Rest: Once cooked, remove from heat and let the rice rest, covered, for 5 minutes to steam.
- Fluff and Serve: Fluff the rice with a fork and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 184 kcal | 9% |
| Carbohydrates | 38.1 g | |
| Water | 206 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 3.8 g | 8% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.33 g | |
| Lysine | 0.15 g | |
| Methionine | 0.09 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.23 g | |
| Histidine | 0.1 g | |
| Fat | 1.6 g | |
| Monounsaturated | 0.53 g | |
| Polyunsaturated | 0.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.48 g | |
| Saturated | 0.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 10.6 mg | 1% |
| Copper | 0.17 mg | 19% |
| Iron | 0.65 mg | 4% |
| Magnesium | 60 mg | 19% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 156 mg | 22% |
| Potassium | 125 mg | 3% |
| Selenium | 8.6 µg | 16% |
| Sodium | 204 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 11.5 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.8 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0.3 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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