Food Guide

Basmati Rice

Buying Tips

Buy basmati rice in the packaged or bulk grain section at your grocery, or local health food or specialty store. When purchasing basmati rice from the bulk section of health food stores, look for intact kernels that aren’t broken, scratched, or damaged.

Varieties

Basmati rice is available in white and brown (unprocessed) forms. White rice sets off food flavors more distinctly, while brown rice has a higher fiber content and takes longer to cook.

Preparation, Uses, & Tips

Rinse 1 cup of rice and drain well. In a heavy saucepan with a lid, combine rice with 2 cups (500mL) of water and a pinch of salt. Bring to a boil, reduce heat to medium, and simmer, covered, until tender (about 30 minutes for medium- to long-grain white rice, 40 minutes for brown rice, 20 minutes for arborio or short-grain rice, and 1 hour for wild rice).

Add chopped basil and diced tomatoes to cooked rice, or stir in cashews, golden raisins, and curry powder or paste during the last five minutes of cooking time.

To reheat cooked rice, for each 1 cup (200 grams) of rice, add 2 Tbsp (30mL) liquid. Cover and heat four to five minutes on top of range or in oven. In a microwave oven, cook on High about 1 1/2 minutes per cup (200g).

Storing

Store rice in a cool, dry area in a sealed glass or plastic container, away from the open air and moisture. Cooked rice can be refrigerated for up to seven days, or stored in the freezer for six months.

Nutrition Highlights

Basmati rice, 1 cup (200g) (cooked)

  • Calories: 205
  • Protein: 4.2g
  • Carbohydrate: 44.5g
  • Total Fat: 0.44g
  • Fiber: 0.63g

*Good Source of: Iron (1.9mg), Selenium (11.8mcg), Thiamine (0.26mg), and Niacin (2.3mg)

Copyright © 2024 TraceGains, Inc. All rights reserved.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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