Let’s admit it – while rice is our staple food here in Malaysia, not everyone is willing to consume it on a daily basis. Those who are on a low-carbohydrate diet, for instance, may give it a pass in favour of a less heavy alternative. For some, regular consumption of rice may even be detrimental towards their health. Diabetics, for instance, are not encouraged to consume too much rice. This is because rice contains lots of carbohydrates, which in turn will convert into sugar in the body. So, in cases like these, what can we substitute it with?
Plenty, we say! Here are six tasty, healthy options.
Whole Grain Couscous
Couscous is becoming popular the world over as a healthy, fibre-rich food. It’s widely consumed in the Mediterranean and Middle Eastern cuisines and is made of very small pearls of flour. Ensure though that you choose the healthier whole-wheat variety, or there won’t be a point to substitute it for rice!
It has a unique texture and can be eaten with side dishes of meat, vegetables, etc. It’s easy to cook too: Just combine one part couscous with one part water, and bring the mixture to a boil. Remove it from heat and allow the couscous to sit covered for 5 minutes. Fluff it with a fork before serving.
Quinoa
This acclaimed rice sunstitute is actually a seed! It’s lovely grain-like texture and gluten-free quality makes it a popular choice among those who are shying away from high carbohydrate foods. Quinoa is a considerably high-protein food, providing double the amount of protein when compared to rice. On top of that, it’s a complete protein, providing all nine essential amino acids that the human body needs. This makes it an excellent choice for vegetarians too.
Cooking quinoa is similar to cooking rice: combine one part dried quinoa with two parts water and bring it to a boil. Cover and reduce the heat, allowing it to simmer until all the water is absorbed. Remove from the heat and let it cool down for a while. Fluff it with a fork and serve!
Shirataki Rice
Another popular rice alternative is the low-carbohydrate and low-calorie shirataki rice. Made from konjac root, (a plant native to Asia), it contains glucomannan, a health-promoting fibre which, according to studies, appears to form a protective barrier along the lining of our intestines.
To prepare shirataki rice, rinse it as you would with normal rice, boil it for one minute. Next, dry heat the rice in a pan over medium heat beofre consumption, for a fluffier texture.
Whole Wheat Orzo
For those who are not familiar with it, orzo is a type of pasta that’s similar to rice in shape and texture, except that it may appear to be slightly bigger in size. The whole-wheat vareity is what we’re interested in, for it packs more fiber and protein than regular orzo. Compared to the other options featured here, orzo in higher in calories, so portion size may be of importance if you intend to consume a low-calorie meal.
Whole-wheat orzo is a great source of fiber too, which not only aids in proper digestion, but also serves as a prebiotic, (a food source) for your healthy gut bacteria.
To prepare orzo, boil it in water over medium heat until it reaches the desired texture, drain it and serve.
Farro
Although it’s not a popular rice alternative compared to quinoa and caulirice, farro is still a tasty option! This whole-grain wheat product has anutty flavor with a chewy texture. It boasts a high protein content, making it yet another great way for vegetarians to get their share of this crucial nutrient.
To prepare your farro dish, bring one part dried farro and three parts water to a low boil and cook it until it’s tender and enjoy it as a rice substitute.
Caulirice (riced cauliflower)
Lauded by low carbohydrate dieters as one of the best ways to replace rice, caulirice is so versatile, you can even make a ‘fried-rice’ dish out of it! As a low-carbohydrate alternative, it has a mild flavor, as well as a texture and appearance similar to that of cooked rice. Did you know that a 1/2-cup (approximately 57-gram) serving of caulirice has only 13 calories, compared with 100 calories for the same serving of white rice?
It’s simple to prepare too:
Just cut your cauliflower and either grate it or use a food processor to get the required ‘rice’ texture. Next, cook your caulirice over medium heat with a small amount of oil until tender and slightly browned. If you prefer, you can also get premade caulirice from the frozen foods section of some grocery stores.
