Cooking with Brown, Red or Black Rice 101

Post Description

This post is an overview of cooking with whole grain rice, whether it be brown, red or black.

It includes a sample of the many types of foods that can be made with whole grain rice, with instructions on how to make them – when they can easily be made at home.

As you will see – there is much more to whole grain rice than being a tasty side dish.

Introduction

It is with great humility that I approach the subject of rice – a grain which is the staple food for more than half of the world’s population.

While most of the rice consumed worldwide is polished white rice, in this post we will be covering the unpolished whole grain brown, red and black rices.

What is Rice?

In its most simplified definition: rice is the starch rich seed, a.k.a. grain, of a cultivated grass plant descending from a wild grass plant.

The difference between the wild and cultivated plant grass is that the husk that holds the rice seed shatters less easily in the cultivated version – thus enabling farmers to harvest larger volumes of this grain.

There are in fact many thousands of wild grasses all over the world that have been linked to the rice plant family Oryza.

While the most ancient cultivated rice variety (Oryza Sativa) can be traced back to China some 8,000 years ago, botanists have also identified distinct cultivated rice varieties that developed in West Africa (Oryza Glaberrima) some 3,000 years ago.

There are also distinct cultivated rice varieties that have been identified in the Amazonian forest but much less is known about them.

What About Wild Rice?

Contrary to its name, wild rice is not considered a rice at all because it comes from a different plant family (Zizania).

Wild rice is considered a pseudo grain and to give it proper time and attention, it will be covered in a future post in the Whole (Pseudo) Grains 101 series.

Is Rice Gluten-Free?

Rice is a gluten-free grain because it does not contain the gluten proteins found in wheat and several other grains.

Sometimes you may hear of the term “glutinous” rice but it has no relationship with gluten.

Glutinous simply means sticky which is a property of some types of rices as discussed next.

Glutinous and Non-Glutinous Rice

Most varieties of rice contain two types of starches:  amylose and amylopectin.

Amylopectin gives rice its stickiness.

Whether a rice is considered glutinous (sticky) or not, depends on its ratio of amylose to amylopectin.

At the most extreme end of the glutinous spectrum is sweet rice which contains almost 99% amylopectin and is the most sticky.

Amylopectin gives rice its opaqueness as can be seen in sweet sticky rice above.

Any rice which contains at least twice as much amylopectin as it does amylose is also considered glutinous.

On the other hand, non-glutinous rice usually has close to a 1 to 1 ratio of amylose to amylopectin.

Notice how long grain brown rice is more translucent than sticky rice because it contains less amylopectin.

Ways to Classify Rice

Estimates of the different cultivated rice varieties world wide are around 40,000.

To better distinguish these many varieties, rice is often classified according to its kernel size, family grouping, color and fragrance.

Kernel Size

In terms of kernel size, a rice is considered either long, medium or short grain.

Long Grain Rice

Long grain rice is 3 to 5 times longer than it is wide.

Medium Grain Rice

Medium grain rice is 2 to 3 times longer than it is wide.

It is typically wider than long grain rice.

Short Grain Rice

Short grain rice is typically almost circular in shape.

Short grain rice is usually even thicker than medium grain rice.

Rice Family Grouping

In terms of family grouping, botanists refer to Asian Rice (Oryza Sativa) and African Rice (Oryza Glaberrima).

The majority of the rice consumed today worldwide is Asian Rice.

Asian rice generally falls under two family classifications:  Indica rice and Japonica rice.

Indica rice grows in more tropical climates while Japonica rice is more often found in more northern climates.

Indica Rice

Most Indica rice varieties are considered non-glutinous.

Indica rice encompasses most long grain and some medium grain varieties which typically stay separate when cooked.

Many Indica rice varieties also harden when cooled, making them ideal for leftover fried rice recipes.

Japonica Rice

Most Japonica rice varieties are considered glutinous.

Japonica rice encompasses a few long grain, some medium grain and most short grain varieties which tend to stick together when cooked (think sticky sushi rice).

Most Japonica rice varieties stay soft when cooled.

Rice Color

In order to explain rice color, it is best to first discuss the anatomy of a grain of rice.

When first harvested, rice is typically still held in its inedible husk.

The old way of removing the husk was by pounding a winnowing.

Nowadays, highly efficient polishing machines achieve the same results.

Once the husk is removed, the colorful outer bran layer of whole grain rice is visible.

This bran layer is typically brown, red or black.

When whole grain rice is polished (a process also called “pearling”), its mineral and oil rich bran layer and nutritious germ are removed, revealing the white starch rich inner layer – the endosperm.

Therefore, all white rice starts out as brown, red or black rice: white rice is simply the polished version of any rice variety.

In many Asian countries, especially in small, home farms, white rice is less finely polished, keeping some of the nourishing bran minerals.

Whole grain rice was also the main way rice was consumed prior to the 1900s.

Fragrance

All rice varieties contain a multitude of volatile compounds which contribute to their fragrance.

In particular, rice that has been freshly harvested and is less than a year old is richest in fragrant volatile compounds.

One special compound, 2-Acetyl-1-pyrroline ( aka 2AP), has been identified as the main compound responsible for the wonderful aroma found in basmati and jasmine rice.

Basmati rice is the highest in 2AP, hence its name basmati which means fragrant in Hindi.

Jasmine rice is the second most fragrant rice because it contains the second highest amount of 2AP.

Besides freshness, fragrance is also associated with the soil and climate in which the rice is grown.

List of Common Whole Grain Rice Varieties

Now that we have covered the major ways to classify rice, below is a list of the different whole grain rice varieties that are accessible in the U.S.

Long Grain Rices

Most long grain varieties are non glutinous Indica varieties, exceptions are stated in parentheses when known.

• Long Grain Brown -the most widely available rice in the world and most common in the United States
• Brown Basmati – the most aromatic of rices hailing from South India
• Brown Jasmine – aka Thai fragrant rice
• Brown Texmati – cross between long grain rice and basmati, grown in Texas
• Brown Jasmati – cross between long grain rice and jasmine rice
• Charleston Gold Brown Rice – cross of Indica and Japonica
• Long Grain Red
• Thai Red Jasmine
• Himalayan Red Rice
• Wehani California Red Jasmine – named after Lundberg father and sons (Wendell, Eldon, Homer, Albert, and Harlan)
• Black Sweet Rice (Japonica)

Medium Grain Rices

Medium Grain Rices are typically glutinous Japonica varieties, exceptions stated in parentheses.

• Medium Grain Brown – can be used as a substitute for risotto rice
• Calrose Brown – original variety of rice grown in California
• Calasparra Semi Brown (believed to be Indica) – for paella
• Bhutan Red Rice – partially milled – quicker cooking than other whole grain rice varieties
• Black Forbidden Rice – grown in Black Dragon River region of China’s sub-arctic Northeast provinces

Short Grain Rice

Most short grain rices are glutinous Japonica varieties and have a natural sweet taste.

• Short Grain Brown – can be used as a substitute for risotto, sushi rice and paella rice, good in stir fries
• Sprouted Short Grain Brown – same uses as short grain brown, quicker cooking
• Brown Risotto Rice – also recommended for paella
• Brown Arborio – commonly used for risotto
• Brown Canaroli – considered “caviar of rice” in Italy, a favorite for making risotto
• Brown Sushi Rice
• Sprouted Brown Koshihikari GABA – Highly prized variety of Japanese sushi rice.
• Glutinous Sweet Brown Rice – best for mochi

Nutritional Benefits of Whole Grain Rice

Whole grain brown, red and black rice are considered nutritionally superior to white rice.

Sprouting whole grain rice also increases its nutritional content

Listed below are some of the key nutritional benefits of whole grain rice by color and in sprouted state.

Brown Rice Nutritional Benefits

Brown rice is the most commonly available of the whole grain rices.

Brown rice contains up to 3% fiber which is known for helping with satiety and slowing down the digestion of starches.

Brown rice also contains a number of important vitamins and minerals including: thiamine, niacin, folate, riboflavin, vitamin B6, vitamin K, manganese, magnesium, copper, iron, zinc, selenium and calcium.

Red Rice Nutritional Benefits

Red has similar nutrients as brown rice as well as additional benefits derived from the distinct phytochemical pigments in red rice.

Anthocyanin and proanthocyanin are the main pigments contributing to the red rice color.

According to this site proanthocyanidins protect against type-2 diabetes, some cancers, reduce the risk of heart attacks, reduce LDL cholesterol and modulate the inflammatory response.

Anthocyanins can help in weight management and against cell damage.

Black Rice Nutritional Benefits

Black rice has similar nutrients as brown rice as well as additional benefits.

The antioxidant effects of black rice are touted as rivaling that of blueberries.

Black rice is highest in anthocyanin pigments from which it derives its black color.

Anthocyanins can help in weight management and against cell damage.

Black rice also contains proanthocyanidins, giving it similar anticancer, anti diabetes and anti inflammation properties as red rice.

Black rice is believed to be especially beneficial for eye health thanks to its high lutein and zeaxanthin content.

Sprouted Rice Nutritional Benefits (GABA)

Sprouted rice is a natural source of gamma-aminobutyric acid (GABA).

GABA is a neurotransmittor known to have a calming effect: it is said to reduce stress and anxiety and improve sleep.

Sprouting rice can multiply its GABA content five fold.

GABA rice is used in traditional Japanese and Korean cuisine.

Store bought GABA rice is usually sold at a premium relative to raw whole grain rice.

Cooked sprouted rice will be somewhat sweeter and more easily digestible than regular whole grain rice.

To sprout your own GABA rice at home, please see further below.

Whole Grain Rice Shelf Life

Brown, red or black rice contain nutritious but volatile oils in both their germ and bran.

As a result, any whole grain rice stored in an airtight container at room temperature should be consumed within 6 months.

Freezing whole grain rice extends its shelf life to two years.

Whole Grain Rice Glycemic Index

The glycemic index is a score assessing how quickly starches are absorbed in the human body.

A high glycemic index is of particular concern to diabetics as it causes them to have blood sugar spikes.

While white rice has a high glycemic index, whole grain rices have a lower glycemic index because the fiber in the bran layer slows down the absorption of starches.

In addition the amylose starch is more slowly digested than the amylopectin starch.

As a result, long grain rices, because of their higher amylose content, have lower glycemic index scores than medium and short grain glutinous rice varieties.

In general, white rice has a glycemic index around 100, though white basmati has a lower glycemic index around 60.

In contrast, whole grain rices tend to have a glycemic index around 50 which is why doctors often recommend their rice eating patients switch over to whole grain rice.

What about Heavy Metals in Rice?

Human beings need a range of core metals, known as minerals, for proper nutrition.

However, if these metals are in too high a concentration due to factors such as industrial pollution, they can become toxic to humans and cause a number of health issues including cancers, neurological damage, diabetes, etc. (A good definition of heavy metals can be found here.)

Some of the toxic heavy metals discussed below are: arsenic, lead, mercury and cadmium.

The Arsenic Scare

In recent years, arsenic in rice have been in the news.

There are two types of arsenic:  organic and inorganic.

Inorganic arsenic is the one of most concern.

Because most rice is cultivated steeped in water for long periods, it accumulates water soluble heavy metals such as arsenic in higher quantities than other grains.

The issue with arsenic came to light many years ago after a region in Bangladesh suddenly saw a large increase in cancers of various kinds.

It was determined that new deep water wells that had been used to irrigate the fields and for drinking water were contaminated with high levels of arsenic.

No testing had been done and the water from those wells continued to be used for many years until the appearance of a multitude of illnesses in the local community.

As a result of this very damaging health incident, countries around the world started focusing more on arsenic as well as other heavy metals.

In 2012, Consumer Reports published the results of their investigations on arsenic.

They tested a multitude of rice products including baby food made from rice and found that they contained dangerously high levels of arsenic.

In the United States, the source of the rice with highest inorganic arsenic levels was traced back to fields in Louisiana, Texas and Alabama which had previously been used as cotton fields.

For decades, cotton farmers had used an arsenic based pesticides to fight off the boo weevil.

This toxic pesticide bio accumulated in the soil and was absorbed by the rice plant.

Arsenic in White Rice vs Whole Grain Rice

Rice accumulates the larger part of its minerals in the bran layer and therefore whole grain rice will have higher levels of arsenic than white rice.

However, it appears rice bran may mitigate arsenic absorption.

According to recent research on arsenic, certain properties in rice bran help bind the non-organic arsenic so that it is not bioavailable, making whole grain rice equivalent in arsenic levels to white rice.

Lead, Cadmium and Mercury in Rice

Besides arsenic, lead, cadmium and mercury can also reach high levels in rice.

Like arsenic, they accumulate in the soil because of pesticides or industrial by-products.

Because these heavy metals are water soluble, the advice given below to reduce arsenic levels also helps to reduce other heavy metals.

Ways to Mitigate Arsenic in Rice

To mitigate arsenic, some common recommendations include:

• Seek out rice known to have low arsenic levels.
• Use large quantities of water to soak and cook your rice.
• Vary your diet with other grains.

Seek Out Rice Known to Have Low Heavy Metal Levels

It is helpful to seek out rice known to have low heavy metal levels.

Rice Tested for Heavy Metals

For greater assurance, some companies such as Lundberg and Lotus foods, voluntarily test and report on the arsenic levels in their rice.

Rice Grown in Areas with Lower Levels of Arsenic

Generally, rice grown in California is known to have lower levels of inorganic arsenic.

According to Consumer Reports, brown basmati rice from California, India, or Pakistan have lower levels of arsenic than other brown rices.

Upland Rice

There are also varieties of rice, called “upland rice“, that are grown in drier conditions and they tend to have lower quantities of arsenic than rice grown in wet conditions.

This type of rice only accounts for 4% of production world wide but it is growing in popularity especially with environmentally conscious companies.

Dilute Out any Potential Heavy Metals

In many cases, you simply may not know the source of your rice and what its levels of heavy metals are.

But you can significantly reduce any heavy metals that might be in your rice by rinsing and presoaking the rice and then cooking it in large quantities of water.

Effectively, you are diluting out the heavy metals.

Vary the Whole Grains You Eat

As is often the case, the old adage, “everything in moderation” is a good guide.

Consider reducing the number of times a week you eat whole grain rice.

Substitute other grains and pseudo grains in your favorite rice recipes.

For example, try substituting long grain rice with: emmer (aka farro), barley or even oat groats.

Medium and short grain rice can be substituted with bulgur, millet, quinoa or cracked Kamut.

For porridges, try using oatmeal, quinoa, amaranth, fonio, cornmeal or a combination of those grains.

Preparing Whole Grain Rice

The main steps involved in preparing whole grain rice are:

• Rinsing
• Soaking
• Cooking

Rinsing Whole Grain Rice

Rinsing whole grain rice removes any debris or surface contaminants that might be left in your rice.

Most recipes for long grain rices instruct you to rinse your rice multiple times until the water runs clear.

This is to remove any residual starch on the surface of the rice which might make the grains sticky.

Even whole grain risotto rice can be rinsed (typically white risotto rice is not) as it benefits from pre-soaking before being used in a risotto recipe.

Note: While researching this post, I came across a really useful, Japanese colander made specifically for washing rice.

The benefit of the tool is that water drains slowly, allowing you to both agitate the starch in the rice and drain it at the same time.

Soaking Whole Grain Rice

After it has been rinsed, soaking whole grain rice overnight helps soften the bran as well as dilute out any potential heavy metals.

Soaking whole grain rice reduces the cooking time to about the same as its white rice counterpart.

For greatest effectiveness, whole grain rice should be soaked with a tablespoon of acid (i.e. vinegar or lemon juice) per cup of water use.

Water on its own is sufficient for reducing arsenic but adding acid has been found to also help reduce lead and cadmium levels as well as antinutrients such as phytic acid.

Cooking Whole Grain Rice – Modern and Traditional Methods

Below are included 5 different ways to cook whole rice: two modern methods promoted in recent years to reduce heavy metals as well as three more traditional methods.

How to Cook Whole Grain Rice Using the Pasta Method

The modern pasta method is best used when you want fluffy whole grain rice where the individual grains stay separate.

According to research, cooking whole grain rice in large quantities of boiling salted water, just like pasta, when accompanied with an overnight soak, can reduce arsenic levels by 80% compared to the traditional absorption method.

For optimal results, use at least 5 times the volume of water to rice.

Rice is done when soft throughout but still retains a slight bite.

Cooking time is typically about 25 minutes but it is best to start testing rice at 20 minutes in order not to overcook.

When done, use a sieve to strain out the cooked rice.

For maximum fluffiness, an excellent tip provided in this post is to return drained rice to pot and keep covered for 10 minutes while rice absorbs any residual moisture.

How to Cook Whole Grain Rice with Parboiling Method

The parboiling with absorption (PBA) method can be used for preparing any rice variety, whether you are aiming for separate grains or sticky grains.

According to a 2021 scientific article the PBA Method has the benefit of better nutrient retention while still reducing arsenic levels by 54% in brown rice.

This method consists of parboiling rice in a 4 to 1 ratio of water to raw rice by volume for 5 minutes.

Rice is then drained and cooked for remainder of time according to any traditional method – reducing cooking time by 5 minutes.

This infographic included with the article is useful for explaining the PBA method.

The scientists in this particular research claimed no heavy metal reduction from soaking brown rice overnight.

However soaking whole grain rice overnight or sprouting is still best to achieve the most tender results.

How to Cook Whole Grain Rice with Traditional Absorption Method

Most long grain rices are typically expected to stay fluffy and separate when cooked: this applies to stir fries, pilafs and paella dishes.

While medium and short grain rices are naturally sticky, you can reduce their stickiness by cooking them just like long grain rice.

Cooking Unsoaked Whole Grain Rice

• The standard water to rice ratio for whole long grain rice cooked on the stove top is 2 parts water by volume to 1 part rice.
• Whole grain rice cooked on the stove top should have the water bought to a boil and then simmered, covered for 50 minutes.
• Turn heat off and leave covered for another 10 minutes to let steam fully absorb.
• Fluff rice and serve.

Soaked or Sprouted Whole Grain Rice

Because soaking and sprouting hydrate the bran, the water to rice ratio is reduced as is the cooking time.

• Use 1 ½ parts water by volume to 1 part rice with a pinch of salt
• Bring water and rice mixture to a boil, then simmer, covered for 25 minutes.
• Turn heat off and leave covered for another 10 minutes to let steam fully absorb.
• Fluff rice and serve.

Parboiled Whole Grain Rice

Though soaking/sprouting is recommended, whole grain rice can be parboiled with or without prior soaking.

If rice is unsoaked, follow instructions for unsoaked whole grain rice and reduce simmer time to 45 minutes.

If rice is soaked or sprouted, follow instructions for soaked or sprouted whole grain rice and reduce simmer time to 20 minutes.

How to Cooking Whole Grain Rice Using the Instant Pot

High pressure cooking of whole grain rice and no overnight soaking tends to result in a less tender rice and give uneven results.

Therefore low pressure cooking with overnight soaking is a tastier alternative.

My Instant Pot contains a Rice option – which cooks rice at low pressure for 24 minutes.

• After soaking rice overnight or sprouting it, you can use the Instant Pot Rice option with a 1 to 1 ratio of water to rice.
• You will want to remove rice from Instant Pot after it has completed natural release (for not more than 15 minutes): this is because the warm setting on the Instant Pot will cause further evaporation and rice can dry out.

How to Cook Whole Grain Creamy/Porridge Rice Dishes

Many medium and short grain rices are ideal for creamy dishes from risottos to porridges.

In a pinch, long grain rices can be used for porridges though results will be less creamy.

The traditional absorption method or the Instant Pot can be used to cook creamy rice using water, broth or a plant milk of choice.

Depending on the desired thickness, the water to rice ratio should be increase to 3 parts water by volume (thicker) to 5 parts water by volume (more soupy) against 1 part rice.

If using the traditional absorption method, you will want to stir the rice occasionally to help release the starches.

Plant-Based Whole Grain Rice Recipes from Around the World

Beyond the guidelines provided above for cooking plain whole grain rice, there are many traditional dishes around the world that combine rice with other local foods.

Some popular rice-based dishes are listed below with links to a plant-based, whole grain rice version of the dish.

• Biryani
• Buddha Bowls
• Congee
• Dirty Rice
• Horchata
• Jambalaya
• Jollof Rice
• Mujadara
• Paella
• Rice and Beans
• Black Rice Pilaf
• Rice Pudding
• Risotto
• Stir Fried Rice
• Stuffed Peppers
• Stuffed Grape Leaves
• Sushi

Fried Rice Syndrome

Fried rice syndrome refers to spoilage that has happened with take out fried rice that has been kept at room temperature for too long.

It is important to maintain cooked rice at safe temperatures because it is prone to spoilage.

There is a microscopic germ, Bacillus cereus, very resistant to cooking whose spores are often found in rice and other starchy foods.

Under the right temperature range – between 40° and 140° Fahrenheit, the spores can reproduce exponentially and cause stomach flu like symptoms or worse.

To prevent this issue, consume freshly cooked rice within an hour of cooking.

Allow to cool and refrigerate any leftover rice within an hour of cooking and reheat thoroughly (165° F) before consuming.

It is advised not to reheat rice more than once.

More guidance on Fried Rice Syndrome can be found here.

How to Sprout Rice

Whole grain rice is very easy to sprout at home.

• Soak whole grain rice overnight in double its volume of water.
• Drain water.
• Keep in well drained and moist environment such as wide mouth mason jar at a 45° covered with a sprouting lid.
• Rinse thoroughly twice a day.
• You should see sprouts within 2 days.

Sprouted rice should be cooked soon after sprouting but can be patted dry and refrigerated up to a day if need be.

Rice Rejuvelac

Sprouted rice can be used to make a gluten-free version of rejuvelac.

For a step by step rejuvelac recipe, please see this post.

How to Dehydrate Sprouted Rice

Sprouted rice can also be dehydrated for later use or to turn into flour.

Because of bacillus cereus dormant in raw rice, it is best to dehydrate sprouted rice above 140° Fahrenheit for around 4 hours.

You will lose some beneficial enzymes as they typically are not preserved after 113° Fahrenheit but the GABA content still will be higher than regular whole grain rice.

For a discussion on dehydrating rice safely, please see this post regarding dehydrating cooked rice.

How to Make Whole Grain (Sprouted) Rice Milk

Rice milk is made using whole grain rice soaked overnight or sprouted rice.

• Rinse well soaked/sprouted rice and add 2 times volume of water to rice.
• Bring to a boil and then simmer for 25 minutes until rice is soft.
• Add 4 times volume of water to cooked rice.
• Blend using a high speed blender.
• Strain.
• Add sweetener and flavorings of choice.

Red Yeast Rice

Red yeast rice is any rice that has been fermented with a mold called Monascus purpureus which gives it a deep red color.

This type of rice is popular in Japanese and Chinese cuisine.

In addition, it has many health benefits due to the natural monacolins it contains which act in ways similar to statins.

As a result of these monacolins, caution is advised when consuming red yeast rice because it might interfere with other medications one might be taking.

Red yeast rice is often used to add a bright red color to various foods.

The traditional way to make red yeast rice is included in this scientific article but it appears to be a challenging process as spoilage and contamination can too easily occur.

You can find red yeast rice online or in many Asian grocery stores.

Rice Vinegar

Any variety of rice can be fermented into vinegar.

Cooked rice can be fermented with or without sugar using a starter vinegar culture.

One recipe is provided here.

How to Make Amazake ( Fermented Rice Beverage )

Amazake is a Japanese fermented rice beverage using a rice starter inoculated with a mold called Aspergillus oryzae.

It is very low in alcohol, similar to kombucha.

The recipe below is a summary of the one provided here.

• Cook the rice.
• Add three times volume of water to rice.
• Cool the rice mixture to 140° Fahrenheit.
• Add the rice starter (same volume as raw rice)
• Keep the mixture at in range of 135 to 140° Fahrenheit for 8 hours.

How to Make Brown Rice Syrup

Brown rice syrup is a traditional food made in several Asian countries.

It is cooked glutinous rice fermented with maltose enzymes that has been strained.

While you can easily purchase brown rice syrup, making your own with whole grain rice is likely to have a higher nutritional benefit.

You can make brown rice syrup with cooked glutinous rice and barley malt powder as shown in this video or with sprouted wheatgrass as shown in this video.

The basic steps are:

• Cook glutinous rice fully.
• Add an equal volume in water to rice and bring temperature to about 140° Fahrenheit (not more than 145° Fahrenheit)
• Add either barley malt or chopped up wheatgrass to the rice
• Let rice mixture ferment for 6 hours at 140° Fahrenheit.
• Allow rice mixture to cool and then strain.
• Simmer strained syrup for about 1½ hours until liquid is reduced to half – internal temperature should reach 200° Fahrenheit.
• Allow to cool, transfer to a glass container, refrigerate and consume within 3 months.

The hardest part of the process is maintaining the fermenting temperature in the 140° Fahrenheit range.

While this can be done on the stove top with a lot of monitoring, some Instant Pots have programmable temperature settings and using a sous vide machine could work for smaller quantities.

Mochi

Mochi is a traditional Japanese food made from steamed, pounded glutinous rice.

The traditional pounding process appears to be very labor intensive and requires a special oversized mortar and pestle called a mochitsuki as shown here.

However, some ingenious mochi lovers have found ways to make fresh mochi using a KitchenAid Stand Mixer as detailed in this step by step post.

The recipe posted here uses brown glutinous rice and a japanese mochi maker – note the 48 hour soak time for brown rice compared to 12 hours for white rice.

Modern recipes often use glutinous rice flour.

Mochi is typically filled with sweet fillings such as red bean paste.

A plant based recipe for mochi made with rice flour can be found here.

How to Make Puffed/Toasted Whole Grain Rice

Puffed rice is a popular snack in many Asian countries.

Commercially available puffed rice is usually made from extruded rice flour.

Healthy whole grain puffed rice can be made at home by puffing in hot salt.

It does need to have some extra moisture added in to be able to pop.

While there are many ways to prepare it, below is a simple recipe inspired by this video.

• Add two tablespoons of water to one cup of raw rice, any kind.
• Stick water into rice to moisten thoroughly.
• Place moistened rice in a deep skillet or wok preheated to medium heat.
• Stir continuously until rice grains become dry and crisp but not burnt.
• Remove rice from skillet.
• Turn heat to high.
• Add one cup of salt to skillet and wait until it becomes very hot (should see a slight change in color).
• Add 1/3 cup of rice to skillet and stir continuously for about a minute and a half until rice puffs.
• Remove rice by passing through a metal sieve.

So far, my results with long grain brown rice have been acceptable and similar to the ones shown in this post but I can’t help wondering if there is a way to make the rice kernels puff out even more.

It may be that using hot oil instead of sand works better even if it is a much less healthy option.

How to Make Toasted Brown Rice Tea

Toasted grains, including toasted brown rice, are popular used as teas in Asian countries including Korea.

To make the tea:

• Brown rice is toasted on the stovetop, as described above.
• Steep two teaspoons of the toasted rice in 1 cup of boiling water for about 5 minutes.

Whole Grain Rice Flakes

Another product that can be made from whole grain rice are rice flakes, called “Aval” in South India.

Puffed rice is pounded or passed through rollers to flatten them.

Brown rice flakes can be purchased online.

To make your own muesli style rice flakes at home, you may want to invest in a grain flaker.

How to Make Broken Rice

Broken rice is simply the cracked version of whole grain rice or white rice.

During rice processing, whole grain rice is separated from broken pieces.

Broken rice is ideal for making creamy porridges.

According to this post, in some countries, broken rice is used interchangeably with couscous.

You can easily make broken rice at home by pulsing whole grain rice in a high speed blender and sifting out the finer flour.

You can also use a stone grain mill using a coarse setting.

For more about milling grains, please see this guide.

Home Made Rice Flour

Rice flour is a common ingredient in many gluten-free flour mixes.

When making rice flour, you will want to distinguish between glutinous and non-glutinous whole grain rice.

Unless specified, most rice flour called for in gluten-free recipes is non-glutinous and can be made with any whole grain rice that is not specifically labelled as glutinous.

Glutinous rice flour is made from “sweet” glutinous brown, red or black rice.

Using a Blender

In a pinch, you can make home made whole grain rice flour using a high speed blender.

You will want to blend about one cup at a time for 3 minutes at high setting.

It will be best to use a fine mesh sifter to remove any coarse pieces that remain.

If you use dehydrated sprouted rice you will get slightly better results (because the grain has been softened during sprouting) and a sweeter flavor.

Using a Home Mill

To get results comparable to store bought, you will benefit from using a stone mill or a micronizer mill.

If using a home stone mill, you can grind the rice at the fine setting to get a soft flour.

I used to think two passes were needed based on working with harder grains such as Kamut, but it really isn’t necessary with softer grains like rice.

If using a micronizer mill such as the Nutrimill Classic, simply pass it through at the lowest feed rate the mill will allow.

Rice is a relatively soft grain and grinds easily in any home mill.

Freshly milled whole grain rice flour is very fine and fluffy.

For maximum freshness, remember to mill only as much as you need for a particular recipe and freeze any leftover rice flour.

Growing Your Own Rice

Rice can easily be grown in the home garden as long as you have sufficient water and a warm environment (above 70° Fahrenheit).

As a fun experiment, you can try sprouting any whole grain rice and then planting it outdoors.

An in depth guide on growing rice can be found here.

You may find post specific to upland rice useful as well.

The hardest part of growing rice is likely to be the dehulling as the husk does not come off on its own.

One video (at minute 8:21) shows what appears to be a meat tenderizer mallet to pound the rice – a useful option for small quantities of home grown rice.

Cookbooks Using Whole Grain Rice

There are many cookbooks that include rice recipes since it is such a popular grain around the world.

Even if a book does not specifically call for whole grain rice, the recipe can be adapted using the various cooking methods provided in this post.

There are also many plant-based books which include recipes using whole grain rice.

In fact, the macrobiotic way of eating uses brown rice as one of its foundational foods, especially the Japanese version of the macrobiotic diet.

A couple of useful books authored by macrobiotic experts are:

• The Big Beautiful Brown Rice Cookbook by Wendy Esko
• The Macrobiotic Brown Rice Cookbook by Craig Sams

Another plant-based book that includes a lot of macrobiotic-like recipes is:

• Healing with Whole Foods by Paul Pitchford

Most whole-food plant-based cookbooks also include many recipes with whole grain rice.

A few that I personally own and use are:

• The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb
• The Plant-Based Diet for Beginners by Gabriel Miller
• The Forks over Knives Plan by Dr. Alona Pulde, et al

Some of my favorite recipes come from:

• Deliciously Ella Every Day by Ella Woodward

Another current favorite plant-based cookbook which happens to have several recipes using black rice is:

• Ageless Vegan by Tracye McQuirter

How about you? Do you have any favorite cookbooks that use whole grain rice? If you do, please do share in the comment section.

Cookbooks using Brown Rice Flour

Brown rice flour is a favorite in gluten-free baking.

My two go-to home ground flour cookbooks include recipes for using brown rice flour, though most of their recipes are not specifically plant-based:

• The Homemade Flour Cookbook by Erin Alderson (one bonus with this book is that it has sections dedicated to both regular brown rice flour and sweet brown glutinous rice flour)
• The Essential Home-Ground Flour Cookbook by Sue Becker

A popular plant-based (but not oil-free) cookbook with an abundance of recipes using regular brown rice flour is:

• Flying Apron’s Gluten-Free & Vegan Baking Book by Jeniffer Katzinger

Where to Buy Whole Grain Rice

Brown, red and black rice can often be found in local supermarkets, health food stores and Asian grocery stores.

To buy in larger quantities or for organic options, it may be easier to source online.

In the list of common whole grain rice varieties, links are provided to Amazon sources for those specific varieties.

In addition, in this post you can access a FREE PDF download containing 20 online sources of whole grain rice.

Conclusion

While this post on brown, red and black rice is long and covers many food uses of rice – it is by no means all encompassing.

There as so many local and ancient traditional ways to prepare of rice that are not as well known outside their particular country.

It is my hope, however, that this post has expanded your knowledge of whole grain rice and piqued your interest in trying some new ways to prepare it.

Wishing you a grainlicious experience!

Disclaimer:  I am not a medical professional or a nutritionist.  This post is provided for general educational purposes. For a full disclaimer, please see here.  As a reminder, when embarking on any type of significant diet/lifestyle change, it is wise to consult with a medical professional and continue to be monitored routinely as warranted by your particular health condition.

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