Rice is a staple in many people’s diets. It’s filling, inexpensive, and a great mild-tasting addition to flavorful dishes. Are you having a hard time finding rice on store shelves? If so, try these alternatives!
Amaranth
Choosing amaranth instead of white rice is a great way to get more fiber in your diet. Amaranth grain is a dried seed, not a grain. Its earthy, nutty flavor works well in a variety of dishes.
To cook amaranth, combine water with amaranth in a 3:1 ratio. Heat it until it reaches a boil, then reduce the heat and let it simmer for about 20 minutes until the water is absorbed.
Barley
Barley is a grain that’s closely related to wheat and rye. It looks similar to oats and has a chewy texture and earthy taste. Hulled barley is minimally processed, removing only the inedible outer shell. It is considered a whole grain.
To cook barley, bring one part hulled barley and four parts water to a boil, then reduce it to medium heat and cook it until the grain is soft, or about 25–30 minutes. Drain the excess water before serving.
Broccoli Rice
Riced broccoli is a smart rice alternative. It can be prepared by grating broccoli with a box grater or pulsing fresh broccoli florets in a food processor.
To cook, place it in a pan over medium heat with a bit of oil. You can also put it in a heatproof bowl and microwave it for a few minutes to steam your rice. Some grocery stores also sell riced broccoli in the freezer section.
Bulgur wheat
Bulgur wheat, also known as cracked wheat, is another whole-grain substitute for rice. Bulgur wheat is small, broken pieces of whole-wheat grains. It’s a great rice alternative for those who want the texture and flavor of grains.
Bulgur wheat is cooked by boiling one part bulgur wheat and two parts water, then reducing the heat to medium and allowing the bulgur to cook until tender. Before serving, drain the excess water and fluff the cooked bulgur with a fork.
Cabbage Shreds
Chopped or shredded cabbage is another excellent alternative to rice. Cabbage has a mild flavor that compliments many styles of cuisine.
To cook chopped cabbage, finely chop a cabbage by hand or using a food processor. Then cook it with a small amount of oil over medium heat until it’s tender. For steamed cabbage, place the sliced cabbage in a small microwave-safe casserole dish. Add 1/4-inch of water. Cover and microwave on high for 8 minutes or until tender. Drain water from the dish.
Cauliflower Rice
Riced cauliflower is an excellent low-calorie alternative to rice. It has a mild flavor, as well as texture and appearance similar to that of cooked rice. To make riced cauliflower, chop a head of cauliflower into several pieces and grate them using a box grater or finely chop them using a food processor. You can also purchase premade riced cauliflower in the freezer section of most grocery stores.
The riced cauliflower can be cooked over medium heat with a small amount of oil until tender and slightly browned. The cauliflower can be put it in a heatproof bowl and microwaved for a few minutes to steam it.
Couscous
Whole wheat couscous is a coarsely ground semolina pasta made from the hard part of the wheat. Couscous pearls are much smaller than grains of rice.
To make couscous, combine one part couscous and 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.
Farro
Farro is an ancient whole-grain wheat that can be used comparably to rice. Farro has a nutty flavor and chewy texture. It’s similar to barley but has larger grains. Farro is an easy to digest grain.
To prepare it, bring one part dried farro and three parts broth or water to a low boil and cook it until the farro is tender about 25 minutes.
Freekeh
Freekeh is a whole grain. It comes from wheat grains that are harvested while they are still tender and green.
Freekeh is cooked by bringing it to a boil with two parts liquid, then reducing the heat to medium and allowing the grain to simmer until it’s tender. Follow the package instructions.
Orzo
Orzo is a tiny pasta shaped to resemble rice grains. Whole-wheat orzo packs more fiber and protein than regular orzo.
To prepare orzo, boil the pasta in water over medium heat until it is al dente approximately 8-10 minutes. Drain and serve.
Quinoa (keen-whah)
While it assumes a grain-like taste and texture after cooking, quinoa is a seed. This rice substitute is gluten-free, high in fiber, and much higher in protein than rice. Quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs. This makes it an excellent protein source for vegetarians.
To cook it, combine one part dried quinoa with two parts water or broth and bring it to a boil. Lower the heat and simmer, uncovered until all the water is absorbed or the quinoa is tender, and a white “tail” appears around each grain, about 15 minutes. Cover and set aside off the heat for 5 minutes; uncover and then fluff it with a fork.
Sweet potato Rice
Have you ever used sweet potatoes for a rice alternative? Riced sweet potato is a flavorful option that does not feel like a compromise for rice.
After peeling the sweet potato, shred it using a grater or food processor. Dice the shreds to resemble rice. Heat a nonstick skillet over medium heat and add the sweet potato shreds, salt, pepper, and butter or oil. Cook for 15 minutes or until the sweet potato is soft and tender.
Wild Rice
Wild rice is an aquatic grass with an edible grain that imitates rice. Wild rice tends to be longer, has a more nutty, earthy flavor.
Place one part wild rice with three parts liquid in a saucepan with a lid over medium-high heat. After it boils, turn the heat down to low and simmer about 45 minutes. Drain excess liquid and serve.
If you’re used to rice, these replacements may seem strange at first, however, don’t be reluctant to try one of the nutritious and diverse alternatives above. In addition, swapping out rice for alternative healthy choices will add variety to your diet.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Sources:
- www.choosemyplate.gov, www.healthline.com/nutrition/rice-substitutes, www.wheatfoods.org/
