Sometimes, you might have been looking for a dish for dinner, and it’s better if it is healthy and wholemeal. You may see many on your food menu available in the pantry, but what will never fail to nourish you is a good rice dish.

Rice is the staple food of a very important part of humanity and its cultivation is closely linked to the food development of various societies. It has been so fundamental in this development that today it forms part of the typical menu of most countries in the world.

That is why today, we’re going to make things different: we will expand your knowledge about this food, its origins, and also, about kinds and varieties of rice that exist. For finishing, we will show you a delicious White Rice with vegetables recipe to make at home.

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A Southeast Asian gift for the world

Rice can be defined as the ripe fruit of a cereal plant of Asian origin known in botany as Oryza sativa, a plant that began to be cultivated 7,000 years ago and is native to Southwest Asia, from where it spread throughout India and the rest of the Asian countries.

Its spread to the Mediterranean countries dates back to 350 BC. In the Middle Ages, it was introduced into Europe via the Iberian Peninsula, where it was brought by the Arabs. From Spain and after the Discovery of America, it was brought to this continent. Today it is cultivated in 42 countries: from the high valleys of the Himalayas to the delta of large rivers in tropical areas.

Multiple nutritional benefits

From a nutritional point of view, rice is particularly rich in complex carbohydrates (70-80%), such as starch, which provide most of its energy value. These complex carbohydrates are digested slowly, providing a constant level of glucose to the body.

This cereal is very low in fat, accounting for only 0.2% of its nutrient content and, like all plant-based foods, it contains no cholesterol. The protein content of rice is 7%, and it is deficient in the essential amino acid lysine. However, by combining it with other foods, it is possible to obtain a protein of excellent quality.

Its richness in fibre is particularly significant in the case of whole grains, representing more than 1 g/100 g in content. Rice stands out for its cellulose content, a type of fibre that is particularly suitable for the proper functioning of the intestine, preventing constipation problems, which also favours the development of intestinal microflora.

With regard to its mineral content, the presence of magnesium, phosphorus and potassium stands out. It is also interesting for its contribution in B vitamins, especially vitamin B1 or thiamine, as well as B2, B6, E and especially folic acid and niacin, being poor in vitamin C, D and A. If the rice is brown, the folic acid content is multiplied by 20 and the niacin content by 2.

At last, rice does not contain gluten, so it is a very suitable food for people with gluten intolerance and young children.

White rice and vegetables recipe

Ingredients
  • 300 g of long-grain white rice.
  • 50 g of unsalted butter.
  • 3 ¼ cups water.
  • 30 g (¼ cup) of white onion.
  • 1 clove garlic.
  • 1 chicken bouillon cube.
  • 1 cup of cooked and diced carrots.
  • 1 cup of fresh cooked peas.
Preparation
  1. Soak the rice in warm water and leave it for 20 minutes. Then drain and let it dry for at least an hour. In the meantime, heat the water.
  2. Melt the unsalted butter and fry the rice until lightly browned.
  3. Separately, blend the onion with the garlic, chicken stock, and a little water.
  4. When the rice is golden brown, pour in the previous mixture, lower the heat and let it cook for 7 minutes.
  5. Add the hot water, turn up the heat and wait until it comes to boil.
  6. When it comes to the boil, reduce the heat to the minimum, cover, and simmer for 15 minutes over low heat.
  7. Add the vegetables, stir in and cook for a further 10 minutes or until the rice is cooked through and the water has evaporated completely.
  8. Serve warm and enjoy!