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Cooking Brown Rice in A Pressure Cooker, Saucepan, and Microwave

Cooking Brown Rice in A Pressure Cooker, Saucepan, and Microwave

Cooking-Brown-Rice-in-A-Pressure-Cooker,-Saucepan,-and-Microwave

Cooking Brown Rice in A Pressure Cooker, Saucepan, and Microwave

Health and Nutrition
30.06.2020

Brown rice is considered a nutritious grain and is usually associated with healthy eating. Despite this, it is not as popular as white rice, which is a staple in many parts of India. Brown rice is healthy since it is less processed than white rice and contains hull, bran, and germ. If you are planning to replace white rice with the brown variety, then you’re in for a diet full of vitamins, minerals, and antioxidants. And the best part, cooking brown rice in a pressure cooker is just as easy as cooking white rice. Before we delve into the process of cooking brown rice in a pressure cooker, let’s look at the nutritional facts of this grain along with its myriad health benefits.

Image source: NDTV Food

Nutritional Facts of Brown Rice

Nutrition Facts
Serving size 100gms
Calories 112Calories from fat 7
%Daily values
Total Fat 1g1%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg0%
Sodium 1mg0%
Total Carbohydrate 24g8%
Dietary Fibre 2g7%
Sugars 0mg0%
Protein 2g0%
Iron3%
Calcium1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need

Source: LiveLeanTV

Health Benefits of Brown Rice

  • Brown rice is gaining popularity in India since it has low carbohydrate content. It is an excellent source of folate, riboflavin (B2), potassium, and calcium.
  • Although brown rice’s fibrous husk that makes it difficult to cook and eat, it is a great source of fibre, which is good for the overall digestion and gastronomical activities.
  • Brown rice is exceptionally rich in manganese, which is vital for bone development, nerve function, blood sugar regulation, and other critical functioning of the human body.
  • Brown rice also provides plant compounds like phenols and flavonoids, essential antioxidants that prevent oxidative stress and reduce free radicals in the body [1].
  • Brown rice has a low glycemic index compared with white rice, making it a better choice for people suffering from diabetes [2].
Image source: Pressure Cook Recipe

Ways To Cook Brown Rice

There are two basic ways to cook brown rice: pressure cook or stove boiling. Regardless of whether you are cooking brown rice in a pressure cooker or boiling it in a deep vessel, the nutrient value remains the same. However, cooking brown rice in a pressure cooker is a better alternative since it takes less time and consumes less energy.

Cooking Brown Rice in A Pressure Cooker: Instructions

Ingredients

  • Water: 2 ½ cups
  • Brown rice: 1 cup

Process

  • For cooking brown rice in a pressure cooker, wash 1 cup of brown rice thoroughly and soak it for at least 2-3 hours.
  • Transfer the clean rice into a pressure cooker.
  • Add about two or two and a half cups of water.
  • Let the water boil and then close the lid.
  • Keep the pressure cooker on medium heat for around 7 whistles.
  • Turn off the heat and let the steam escape.
  • Open the cooker lid after a few minutes and fluff out the rice with a ladle.

*Pro Tip: If you feel the rice is a bit wet, then let it rest in the cooker for a while so that the moisture escapes.

What happens When Cooking Brown Rice in A Pressure Cooker?

There is no debating that pressure cookers are a blessing for people who are in a hurry and are always looking for ways to complete things quickly. A pressure cooker is known to cook food quickly since it converts the liquid inside it into steam, which then cooks the food inside.

A pressure cooker is an air-tight vessel that regulates the pressure inside it with the help of a whistle at the top. When the pressure inside the cooker reaches the boiling point of water, it coverts the water into steam, thereby raising the temperature inside the vessel and cooking food faster. Since the food is cooked faster, it saves time and consumes much less gas/electricity. Moreover, it requires less water to cook and conserves most of the heat-sensitive nutrients of the food. When cooking brown rice in a pressure cooker, it retains all the nutrients of the grain and only speeds up the cooking process by converting water into steam.

Conclusion

When cooked to perfection, brown rice has a lovely, nutty richness to it. That is why knowing how to cook it properly is a must. When cooking brown rice in a pressure cooker, it oozes out these flavours and gets the right fluffy texture. Whichever way you plan to cook brown rice, remember to soak it for at least 2-3 hours before cooking since it isn’t processed like white rice and needs more time to soften.

 

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