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Wholemeal Rice: Nutritional Values and How to Prepare it

Wholemeal rice contains a particularly large number of vitamins, dietary fibers and trace elements. In this article you will find out exactly what nutritional values ​​are in whole grain rice and what you should consider when preparing it.

Parboiled rice, white rice, basmati rice, wild rice: there are many different types and varieties of rice, some of which differ greatly from one another. In this article, we take a closer look at whole grain rice, also known as brown rice or brown rice. Utopia tells you what you should know about nutritional values ​​and cultivation and what you need to look out for when shopping and preparing.

Brown Rice: These nutritional values ​​make it so healthy

The nutritional value of rice largely depends on how far the rice grain has been processed. For white rice, for example, the silver skin and the germ are removed. However, these parts of the grain of rice contain a particularly large number of nutrients. Wholemeal rice, on the other hand, is largely untreated: it only lacks the inedible husk. That is why brown rice is also considered to be the healthiest rice.

Since rice is a natural product and the exact nutrient content depends on the rice variety and the growing conditions, the nutritional values ​​of whole grain rice also differ depending on the product.

In terms of calories, carbohydrates and protein, whole grain rice hardly differs from white rice. However, whole grain rice contains significantly more minerals such as potassium, magnesium and iron as well as more vitamin B1 and vitamin B3.

The carbohydrates are primarily long-chain carbohydrates, which are considered to be the healthier carbohydrates. With almost eight percent protein, brown rice is also a good source of vegetable protein.

However, there is one major shortcoming with whole grain rice: the arsenic content. The harmful semi-metal is mainly found in the husk of the rice grain, which is why whole grain rice contains significantly more arsenic than white rice. To reduce the arsenic content, you should therefore rinse and soak rice well. Reading tip: In our special article we explain everything you need to know about rice and arsenic.

Prepare whole grain rice: tips for the kitchen

As mentioned in the first section, you should wash whole grain rice thoroughly before preparing it and ideally soak it for several hours. This allows you to significantly reduce the arsenic content. You can find out the background and what you should pay attention to in our article Washing or soaking rice – does that make sense? If you want it to be extra quick, you can skip the soaking. In any case, you should wash the brown rice until the water runs clear.

You can then cook the whole grain rice in two different ways:

Add five times as much water as rice to the saucepan. With this cooking method, the arsenic content in the rice is further reduced. Due to the high water and energy consumption, this is also less environmentally friendly.
With the quick swelling method, you only add twice the amount of water to the pot.
In any case, you put the whole grain rice in the cold water, then bring it to a boil and simmer the covered rice for about twenty minutes over a low heat. Then let the brown rice soak in the saucepan for another ten minutes.

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Sticky Rice: Nutrition Facts, Basic Recipe and Ideas for Sticky Rice

Sticky rice, also known as sticky rice, is a Thai specialty. In the national cuisine, it is used either as a side dish or as the basis for more elaborate dishes. We will introduce you to the type of rice and show you a simple basic recipe.

Sticky rice is a type of rice that is mainly found in Thailand, but also in other Asian countries. It has thick, bulbous grains that resemble jasmine rice. While uncooked jasmine rice appears slightly translucent, glutinous rice – or sticky rice – is white. This is due to its high starch content.

Another difference lies in the way it is prepared: sticky rice is not boiled but steamed. As a result, the individual rice grains stick together and the sticky rice gets the typical consistency for which it is named. According to Thai tradition, a special bamboo basket (for example via** Avocadostore) is used for steaming. A steamer or a large saucepan serves the same purpose.

You can get sticky rice in Asian shops or in well-stocked supermarkets. Some manufacturers also offer sticky rice in organic quality. If you have the choice, you should opt for the organic version – this way you support sustainable cultivation conditions and avoid rice that is contaminated with chemical-synthetic pesticides. Ideally, the sticky rice should also have a Fairtrade seal: Then you can be sure that it comes from fair trade.

The nutritional values of sticky rice

Cooked sticky rice contains about 150 calories per 100 grams. Uncooked, it usually contains between 330 and 350 kilocalories per 100 grams. Uncooked sticky rice has the following additional nutritional values:

Protein: 7 g
Carbohydrates: 77 g
Fat: 0.8g
Sugar: 0 grams.

Like all types of rice, sticky rice is low in fat and cholesterol and rich in minerals. On the other hand, it contains less fiber than, for example, whole grain rice.

Sticky Rice: Simple basic recipe

Because glutinous rice needs to be steamed, the best way to cook it is in a special steamer. If you don’t have one, a simple saucepan and sieve will suffice. Make sure that the sieve can be hung in the saucepan.

Ingredients:

250 g sticky rice
water

Directions:

Wash the glutinous rice in lukewarm water until the water runs clear. Then put it in a bowl of cold water and stir well. Let the sticky rice sit in the water for at least three hours. If you want, you can put it in the night before and leave it overnight.
Pour the glutinous rice into a colander and rinse thoroughly.
If you are using a steamer for the preparation, line the steamer insert with a damp kitchen towel and put the sticky rice in it. Fill the pot with one liter of water and insert the insert. Then fold the kitchen towel over the rice and put the lid on. Let the rice steam over medium heat for 30 minutes. Alternatively, you can use a large saucepan. Fill it with about a liter of water and place the sieve on the edge of the pot. Line the sieve with a kitchen towel, add the glutinous rice and fold the towel over the rice. Then put the lid on the pot. Make sure to keep the gap between the sieve and the lid as small as possible so that not too much steam can escape.
Steam the glutinous rice with the lid on and over medium heat for about half an hour. Then remove the pot from the stove. Caution: If some steam escapes despite the lid being on, be careful not to burn yourself.
Let the finished glutinous rice cool down a bit before you serve it as a side dish or process it further.

This is how you can process sticky rice

You can either serve the finished sticky rice as an accompaniment to other dishes or process it further. A classic Thai recipe is sticky rice with coconut milk and mango. To do this, boil 400 milliliters of coconut milk together with 50 grams of sugar and some salt and mix them with the finished rice. The dish is garnished with fresh mango slices.

However, both mangoes and coconut milk have a bad ecological balance because they cannot be cultivated regionally and have to be imported over long distances. You should therefore only use both occasionally when cooking. If you want to do without coconut milk, you can use regional organic cream or oat cream instead – this also makes the sticky rice nice and creamy. As an alternative to mangoes, you can try peaches or apricots, for example. You can get both from German cultivation during the season. You can find out which types of fruit are in season at what time of year in the Utopia seasonal calendar.

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Jasmine Rice: Nutritional Values

Jasmine rice is a type of rice with a delicately fragrant, floral aroma. In this article you will find out what nutritional values are in fragrant rice and what you should pay attention to when buying and preparing it.

Rice is a versatile grain that comes in many varieties and forms. Jasmine rice is a long-grain white rice that is best known for its fragrance. After cooking, it is slightly sticky, which makes jasmine rice nice to serve. We tell you what you should know about nutritional values, purchasing and preparation.

Jasmine rice: nutritional values of fragrant rice

The nutritional value of rice depends largely on the degree of processing: since jasmine rice is white, polished rice, it has less fiber than wholegrain rice, which is particularly healthy. On the other hand, jasmine rice also has a lower arsenic content, since this dangerous substance accumulates primarily in the rice husk.

The exact nutritional values ​​of jasmine rice vary in detail because rice is a natural product. On average, however, jasmine rice has the following nutritional values ​​per 100 grams (source):

Calories: 349 kcal
Fat: 0.6g
Carbohydrates: 77.7 g
Fiber: 1.4 g
Protein: 7.4 g
With a protein content of more than seven percent, jasmine rice is a good source of vegetable protein. In addition, the fragrant rice can score with healthy carbohydrates, since these are primarily long-chain carbohydrates. With around 1.4 grams, jasmine rice contains less fiber than whole grain rice, but can still be considered a good source of fiber. On top of that, long-grain rice also contains important minerals such as iron, potassium and zinc.

Jasmine rice: tips for purchasing and preparation

We recommend that you pay attention to the following points when buying jasmine rice:

With rice in organic quality you support more environmentally friendly agriculture, as chemical-synthetic pesticides are not used. A nature association seal from Demeter, Naturland or Bioland is best.
Jasmine rice usually comes from Thailand or other Asian countries and has therefore been transported long distances, which has a negative impact on the ecological footprint. However, some organic producers and shops also offer jasmine rice from Italy, for example Cosmoveda.
By paying attention to the Fairtrade seal, you support the local rice farmers: The seal guarantees fair payment and working conditions. This is particularly important for jasmine rice from Asia, where the working conditions in rice fields are sometimes problematic.
Tips for the kitchen:

Before preparation, wash jasmine rice thoroughly with plenty of water until the waste water runs clear.
Put two parts jasmine rice with three parts water in a saucepan (e.g. 200 grams or one cup of jasmine rice with 300 milliliters or one and a half cups of water) and bring the water to a boil over high heat. Then cover the pot and turn the heat down to the lowest setting. After about 15 minutes, the rice will have absorbed all the water and is ready to serve.
Alternatively, you can soak the jasmine rice for a few hours before cooking. You can find more information about this in our article “Washing or soaking rice – does that make sense?”.
Jasmine rice goes well with Asian and oriental dishes, especially as an accompaniment to curry recipes.
Since the cooked jasmine rice has a slightly sticky consistency, you can also shape it nicely.

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Washing or Soaking Rice – Does That Make Sense?

Before preparing it, you should wash and soak rice. We explain why and what you should pay attention to.

At first glance, it is actually quite easy to cook rice. If we take a closer look at the topic, it becomes apparent that there are quite a few things to consider when preparing rice. It’s not just about the consistency and taste of the cooked rice, but also about the health aspects. Find out here why you should definitely wash and soak rice.

Washing and soaking rice: That’s why it’s so important

Some people cook rice directly without washing it first. Others swear by washing the grains thoroughly beforehand. Very few, however, remember to soak the rice beforehand. These are important steps, because with the right preparation you can reduce the arsenic contained in rice.

Background: In recent years, various studies and investigations have repeatedly found arsenic residues in rice. Arsenic is a semi-metal that occurs naturally. This element is classified as “carcinogenic to humans” according to the International Agency for Research on Cancer (IARC). This is why there have been maximum levels for arsenic residues in rice and rice products in the EU since 2016.
Arsenic can also be found in other foods such as bread or cow’s milk, but rice is particularly contaminated. This is because the rice fields are flooded during cultivation and the arsenic is released from the soil. Arsenic was found in all six products examined in a WDR random sample study. More information on this topic: Arsenic in food.
Due to the arsenic residues found, the Federal Office for Risk Assessment (BfR) advises against consuming rice too frequently and in too large quantities. Instead, you should replace rice and rice products with other grains and foods – especially for babies and children. Incidentally, brown rice and parboiled rice are particularly affected, since the arsenic is mainly deposited in the outer layers of the grain. However, these types of rice also contain more valuable nutrients than white, polished rice.
But you don’t have to do without rice completely, because the method of preparation plays a major role and can significantly reduce the arsenic content in rice. It is important to wash the rice before preparation – and preferably even soak it.

Soaking, washing and cooking rice: arsenic content

There are two popular methods of cooking rice: the swelling method and the water method. (More info on the two methods: Cook rice)

Culinary connoisseurs argue about which method gives the rice the best consistency and tastes best. Scientists, on the other hand, want to find the preparation method that can remove the most arsenic from the rice.

A study from 2015 took on this task and tested various methods. The results for this:

Thorough washing can leach some arsenic from the rice.
The arsenic contained can be reduced even more by soaking the rice for several hours beforehand.
The rice-water ratio when cooking is also crucial. With the swelling method (water 2:1 rice) almost all of the arsenic remains. For the test, the researchers cooked the rice in the ratios 3:1, 6:1 and 12:1. The more water you use, the more arsenic you can end up rinsing out with the cooking water.
The researchers achieved the best result by soaking the rice overnight, then washing it and then boiling it in water at a ratio of 12:1. With this method, over 80 percent of the arsenic could be reduced.
These findings apply to all rice varieties examined. The exact percentage of arsenic content varies depending on the type of rice. You can find this in the linked study.

Step-by-step instructions: wash and prepare rice

According to research, you should soak and wash rice beforehand. Also, a relatively high water to rice ratio is important for cooking. However, so that you don’t have to use too much energy to heat the water, we do not recommend the 12:1 ratio, but a ratio of 5:1. This represents a good compromise and is also recommended by the BBC, based on the findings of Prof Meharg, one of the authors of the study mentioned above.

Prepare rice correctly – instructions:

Soak the rice in enough water overnight. To do this, cover the rice with water by about an inch.
Drain the water the next day.
Then wash the rice with water until the waste water is clear and no longer cloudy. This not only flushes out arsenic, but also excess starch and any impurities.
Place the rice in a saucepan with water in a 1:5 ratio.
Once the water is boiling, turn the heat down to low. Then let the rice simmer for about 15 to 20 minutes. The exact cooking time varies depending on the type of rice.
Drain the cooking water and drain the rice in a colander.

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How Rice Cultivation Works

Rice cultivation is increasingly being criticized due to its eco-balance. The high water consumption and the released methane are problematic for the climate. Here you can find out how rice cultivation works and what you should pay attention to when buying.

Southeast Asia: The most important rice-growing region in the world

Rice is a staple food for over 3.5 billion people and, according to the FAO (Food and Agriculture Organization), it is one of the three most important cereals in the world along with corn and wheat. Rice cultivation thus has far-reaching effects on our climate.

According to the FAO, around 90 percent of the world’s rice harvest comes from South Asia and Southeast Asia, with China and India as the largest rice producers. According to statistics from the OCE (Observatory of Economic Complexity), India and Thailand are the main rice exporters, providing a large part of the world’s traded rice volumes.

Rice is also grown in the USA, Latin America, Africa and Europe. The main European rice producers are Spain, Italy and France. The following types of rice can be found there:

Spain: Bomba rice (for paella)
Italy: Arborio rice, jasmine rice and Venus rice (Piedmont as the main growing region of Italy)
France: Red rice from the Camargue

How does rice cultivation work?

There are various methods of rice cultivation, but the most common is wet rice cultivation. Irrigation is done differently depending on the location. Sometimes the farmers rely on natural flooding, sometimes fields are artificially supplied with water via sophisticated irrigation systems. Around 75 percent of the world’s rice harvest is based on artificial irrigation, as Ferrero and Tinarelli state in the introduction to their book “Pesticide Risk Assessment in Rice Paddies”. The water serves as a natural protection against weeds and pests for the plants.

There is also dry rice cultivation, which is much more laborious and less productive. Weeds and pests are not kept out naturally, which is why more fertilizers and pesticides are needed. An advantage of this cultivation method, however, is that less water is required and less methane is emitted. Due to the meager yields, this cultivation method is still less used.

Wet rice cultivation: How does it work exactly?

Growing rice is very time-consuming and is often still done by hand in Asia.

The rice seeds are sown in the dry field, which is then ploughed.
Later, the seedlings are transplanted into the paddy field by hand or with the help of jigs.
Now the fields have to be constantly under water before they are drained around three weeks before harvest. Depending on site conditions, this occurs through natural flooding or artificial irrigation systems.
In total, the rice plant grows for five to six months before it is harvested.
harvest and processing

Rice can be harvested one to three times a year, depending on the rice variety, site conditions and cultivation method. After harvesting, the rice is threshed and dried. The husks are then removed in a rice mill, leaving the actual grain of rice and the husk – the so-called silver skin. This product is sold as brown rice, whole grain or brown rice. Usually, however, there is a further step in which the silver skin and seedling are removed. What remains is the classic white rice, which has a longer shelf life but is less nutritious.

What are the consequences of rice cultivation for the environment?

Water consumption

According to Öko-fair, 2,000 to 5,000 liters of water are required for one kilogram of rice in wet rice cultivation. If the fields are artificially irrigated, this can lead to a falling groundwater level. This often poses major water supply problems for the cultivation regions, which are often water-scarce anyway. The energy required for the artificial irrigation systems is also high.

Methane emissions

According to the International Rice Research Institute (IRRI), wet rice cultivation is responsible for around ten percent of man-made methane emissions worldwide. Methane is the second most important man-made greenhouse gas after carbon dioxide and is 21 times more potent than CO2, according to the Max Planck Society.

The reason for the high emission values ​​are the flooded fields: microorganisms decompose organic substances here in the absence of oxygen, resulting in the formation of methane. How much methane is produced depends on how long the fields are under water. If they are drained regularly, less methane is produced – a simple step that would already make rice production significantly more sustainable. However, for many small farmers in Asia, this additional effort can hardly be implemented. In addition, leftover husks are often burned in the fields after harvesting, which releases CO2.

An overview by the WWF makes the extent of methane emissions in rice cultivation clear. It shows the respective amounts of greenhouse gases that occur during the production of different foods. With 6.2 kilograms of CO2 equivalents per kilogram, rice is significantly higher than potatoes (0.62 kilograms), fresh milk products (1.76 kilograms) or even poultry meat (4.22 kilograms).

More problems in rice cultivation

Rice often has high levels of arsenic compared to other grains. The reason for this is the cultivation method. The standing water on the fields makes the arsenic contained in the soil more available. Rice plants absorb a particularly large amount of arsenic through their roots. In addition, groundwater, some of which is contaminated with arsenic, is used for irrigation, which means that more arsenic gets into the rice. You can find more information about rice and arsenic in our guide.

Many fertilizers and pesticides are also used in conventional rice cultivation, especially in the high-yield varieties cultivated on a large scale. This puts a strain on both the environment and the health of consumers. The use of pesticides also means that small fish and crustaceans, which are an important source of protein for many small farmers in Asia, can no longer survive in the rice basin.

Sustainable rice: You should pay attention to this when buying

Fair trade rice: Rice is mainly grown in less developed regions of the world. A Fairtrade certification shows you that the producers receive fair wages and work under good conditions. Many Fairtrade-certified rice suppliers enter into their own small cooperations with individual rice farmers in order to be able to offer ecologically and socially sustainable rice. In this way, cultivation conditions can be clearly traced and made transparent for consumers. You can usually find information about such cooperations on the provider’s website or directly on the product. In general, the more specific the information about origin and growing conditions, the better. It is worth taking a closer look at the products before you buy them.
Organic Rice: When you buy certified organic rice, you not only protect yourself and the environment from synthetic pesticides: Organic farming also protects rice farmers from constant exposure to harmful pesticides at work.

Rice from Europe: In the meantime, you can also find rice from European cultivation in the supermarket or health food store. So you can avoid long transport routes. In addition, the environmental guidelines in Europe are generally higher than in Asia and many European rice farmers value more sustainable rice cultivation.
Rice from dry cultivation: Although not the global solution, dry rice – especially from European cultivation – is often the more environmentally friendly alternative, as the Austrian daily newspaper Kurier shows using the example of the domestic rice producer “ÖsterReis”. Dry rice cultivation releases significantly less methane and uses less water. For example, the Swiss risotto rice branded “Terreni alla Maggia” or the Austrian rice from “SO-Fröhlich” come from the dry cultivation method. In dry cultivation, however, farmers increasingly have to contend with weeds and pests, which is why this method is much more labor-intensive – especially in organic cultivation. In order for rice from dry cultivation to actually be a sustainable alternative, you should only obtain it from organic cultivation. This is because more pesticides are often used in dry cultivation. While organic dry rice is a sustainable option, it is not a real solution on a global scale. Because the harvests in dry cultivation are too small and it can by no means cover the worldwide rice demand.
It doesn’t always have to be rice: there are many regional alternatives to rice that have a much better ecological footprint. For example, German potatoes or local cereals are the more sustainable side dishes. Spelled rice, for example, is a good alternative to rice. According to the WWF, the cultivation of lentils and legumes also emits fewer harmful GHG emissions, although they cannot compete with potatoes or cereals in this respect.

First steps towards sustainable rice cultivation

A step in the right direction is the International Platform for Sustainable Rice (SRP), which has developed a standard for sustainable rice. The project supports Thai rice farmers in making rice cultivation more ecological and campaigns for better local working conditions. Research institutes, large companies such as OLAM and international organizations such as GIZ or the United Nations Environment Program are involved.

According to GIZ, up to 50 percent fewer greenhouse gases are released as a result of the project measures, water consumption falls by a fifth and the farmers get by with fewer pesticides. At the same time, small farmers can increase their profits. The rice is certified accordingly and commercially available. For example, the Uncle Ben’s brand says it sources its rice exclusively from farmers supported by the SRP.

The Thai-German project Thai Rice NAMA also aims to make rice cultivation more sustainable and there is worldwide research on “anti-methane strategies”.

Little climate awareness when it comes to rice

Converting rice cultivation to uniform ecological standards is not that easy. Because there are too many individual small farmers from different countries where different environmental regulations apply. There is also often a lack of ecological awareness in the less developed countries of Asia, and for many small farmers, rice cultivation primarily means securing their survival. So they have no capacity to think about climate issues.

Projects for sustainable rice cultivation, such as those implemented by the SRP, are therefore all the more important. But the topic of sustainability is not only little present on the part of the producers. As consumers, we are also little aware of the poor ecological balance of rice – in contrast to products such as palm oil, avocados or meat, to which we are much more sensitive. It shouldn’t be any different with rice.

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Freeze Rice: This is How It Stays Delicious After Thawing

If you freeze leftover cooked rice, you don’t have to throw anything away. So that it still tastes delicious after surfacing, we explain how to freeze rice properly.

With rice, it can quickly happen that you misjudge the amount and there is a lot left over. You can keep cooked rice in the fridge for a few days for the next meal. Or you can freeze it and thaw it later when needed.

Rice freezes easily. We’ll show you what you should pay attention to so that the grains still taste good after surfacing and don’t become soft and mushy.

Freezing rice: These varieties are suitable

Perfectly cooked rice grains still have a slight bite. When you thaw frozen rice, the texture changes and the grains become a little too soft. Some types of rice are better for freezing than others because they retain their texture better. These varieties include:

jasmine rice
basmati rice
Patnareis
If you want to cook rice ahead of time, you can intentionally undercook it a little. When reheated, it reaches its perfect consistency.

How to properly freeze and thaw rice

Freeze rice properly

Do not cook the rice too soft, but so that it is still al dente.
Let the rice cool down.
When portioning the rice you have two options:
You freeze everything together. If your rice was still grainy enough after cooking, it will create a frozen clump that you can always break off pieces and thaw.
You’re already freezing it in portions equal to one meal. This is useful if your rice is not quite as grainy and would not be as easy to portion when frozen.
Freezer containers made of glass or stainless steel are suitable for freezing.

Properly defrost rice

It is best to let the rice thaw at room temperature.
Then heat it up with steam. If you boiled it again, possibly with additional water, it would quickly become too soft and gooey.
Instead, place it in a fine-mesh strainer that you hang over a saucepan of boiling water. The rice is heated by the rising steam. Stir the rice once during this time so that it warms up evenly.
You can also just add it directly to the sauce you made for your dish to thaw and let it simmer over low heat.

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Rice Syrup: What Good is It as a Sugar Alternative?

Rice syrup is considered a healthier sugar alternative alongside honey, agave syrup and other sweeteners. You can find out here whether the chewy, sweet juice is actually better for your health and what special features it has.

It is well known that sugar is not very good for our health. Therefore, if you want to try to do without it partially or completely, there are various alternative options. Some swear by stevia or birch sugar, others by honey or maple syrup. And then finally there is rice syrup.

Rice syrup: use, production, and origin

Rice syrup is a light golden syrup that tastes mild and sweet. Since it doesn’t have a particularly strong taste or aftertaste, you can use it in a variety of ways. For example, it is suitable for sweetening yoghurt or porridge, as a sweetener in the dough of cakes, muffins or biscuits or for caramelizing.

To make rice syrup, machines heat the ground rice and then break it down into sugars. This is how the sweet juice is extracted from the rice grain. The syrup then runs through filters and is finally thickened. Since rice syrup is therefore completely vegetable, it is a vegan honey alternative. In Japan, the sweet juice has long been an integral part of traditional cuisine.

Since rice is grown in Asian countries such as China, Thailand or India in particular, rice syrup often has a poor eco-balance. After all, there are long transport routes during production, which release large amounts of greenhouse gases. To a small extent, some farmers also grow rice in southern Europe, for example in Italy or Spain.

We recommend that you pay attention to information about the origin of the rice grains when buying and that you prefer rice syrup from European cultivation. For example, according to the company, Reishunger’s organic rice syrup comes from Italy. You should also buy organic rice syrup if possible. In this way you avoid chemical-synthetic pesticides that are harmful to your health and, in particular, drive insect mortality.

By the way, to extend the shelf life, it is best to store rice syrup in the refrigerator after opening. It stays there for weeks or months.

Is Rice Syrup Healthier Than Sugar?

When looking at the nutritional values, rice syrup performs only slightly better than conventional table sugar. According to Reishunger, the syrup has around 319 kilocalories per 100 grams. Alnatura’s organic beet sugar, on the other hand, has 400 kilocalories. Both sweeteners contain only small traces of fat and protein.

Sugar is almost 100 percent carbohydrates, while in rice syrup they are only 80 percent. Of that 80 percent, sugar molecules make up 62 percent. This is also the reason that rice syrup does not taste as sweet as sugar. So you need more syrup to achieve the same sweetness. This also makes up for the calorie difference.

According to a Northwestern University nutritionist, our bodies treat rice syrup the same way it treats sugar. Our organism therefore does not recognize any difference between the sugar molecules. In addition, rice syrup has a higher glycemic index than sugar. This means that your body breaks down the syrup into glucose extra quickly. This process causes your blood sugar levels to rise and fall rapidly. As a result, you will only feel full for a short time and will soon feel hungry again.

There is also no evidence that rice syrup would contain a particularly large number of micronutrients (such as vitamins or minerals). Even if these are available in moderation, they hardly make an important contribution to covering our daily needs.

Conclusion: Rice syrup is not a miracle cure either

There is not enough substantiated evidence to support the thesis that rice syrup is healthier than sugar. But with both sweeteners, the dose makes the poison. As part of a balanced diet, it is not a problem to eat sweets from time to time.

From an ecological perspective, rice syrup from Europe is definitely more climate-friendly than maple or agave syrup. These often come from even more distant growing areas. Even better sweeteners would be, for example, apple or pear syrup, sugar beet syrup or beet sugar from German cultivation.

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Thieboudienne: How to Make Senegalese Rice Without Fish

Thieboudienne is a Senegalese rice dish with lots of colorful vegetables. Here you will find a vegan recipe for the West African main course.

Thieboudienne means something like “rice with fish” and is a popular national dish of the African coastal state of Senegal. In this article you will find a vegan version of the colorful rice pan.

When it comes to the ingredients for the Thieboudienne, make sure that they are organic if possible. You support ecologically sustainable agriculture that treats the earth’s natural resources with care. You can also easily get most of the ingredients from regional cultivation during the season. This saves you unnecessarily long and CO2-intensive transport routes. Our seasonal calendar shows you when which types of fruit and vegetables are in season in Germany.

Thieboudienne: A vegan recipe

Ingredients:

1 medium onion
5 cloves garlic
1 red chili pepper
3tomatoes
2peppers
2 sweet potatoes
2eggplants
1carrot
2 medium zucchini
200 gwhite cabbage
1 small butternut squash
2 tablespoons coconut oil
3 tablespoons tomato paste
100 ml lemon juice
Salt
pepper
1 l water
500 g basmati rice

Directions:

Cut the onion into fine rings. Chop the garlic and chilli into small pieces. Clean the remaining vegetables and cut them into bite-sized cubes.
Heat 1 tablespoon of the coconut oil in a large saucepan or large, deep skillet. Sauté the onion, about a third of the chopped garlic, the chilli and a handful of diced tomatoes over medium heat for 3 minutes, stirring constantly.
Add all the vegetables except the remaining tomatoes and simmer for another 25 to 30 minutes over low heat, stirring occasionally. Tip: If the vegetables are about to burn, you can simply add some water to the pot.
Meanwhile, using an immersion blender or blender, blend the remaining garlic, remaining tomatoes, tomato paste, lemon juice, a pinch of salt and pepper, and 8 ounces of water into a smooth paste.
Heat the remaining coconut oil in a second, medium-sized saucepan. Add the tomato paste and sauté over low heat for 10 minutes, stirring constantly.
Add the basmati rice and 750 milliliters of water to the paste in the saucepan. Let the rice simmer over low heat for about fifteen minutes until cooked through. If necessary, add some more water.
Once both the rice and the vegetables are cooked, stir everything together in the large saucepan. Season the thieboudienne with salt. Complete!

Thieboudienne: possible variations

The Thieboudienne is ideal for using up leftover vegetables and thus avoiding food waste. The basic ingredients should be the basmati rice, the ingredients for the tomato paste as well as sweet potatoes, eggplant, carrots and cabbage. You can adjust the other vegetables depending on the season and what you have at home.

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Recipes with Rice Paper: It’s so Versatile

Recipes with rice paper are usually easy, quick and healthy. Due to the neutral taste of rice paper, it can be used in many ways – we’ll show you how.

Rice paper is used in Asian cuisine to wrap a wide variety of ingredients. It consists of rice flour, tapioca starch, water and a little salt – so the rice paper is also gluten-free. The leaves become slightly transparent due to the tapioca starch. In dried form, they break very quickly.

Rice paper scores with its many uses. You can use rice paper in a classic way, for example for summer rolls. If you’re craving more unusual rice paper recipes, try vegan bacon with rice paper.

It’s supposed to be healthy, vegan and light – but you’ve had enough of summer rolls? Below we show you a recipe for Coucous Rice Paper Rolls.

You can get rice paper either in Asian shops or in selected supermarkets. You can also find rice paper in an organic version. For the remaining ingredients, you should also pay attention to certified organic seals. In this way you avoid residues of chemical-synthetic pesticides ending up in your rice paper dishes.

Recipe: Couscous Rice Paper Rolls

Ingredients:

3 tablespoons red lentils
7 ELCouscous
1 tsp paprika powder
1 pinch(s) curry powder
200 ml water
1 tablespoon linseed oil
1 small onion
1 small carrot
1 small red pointed pepper
1tomato
1 pinch(s) of salt
1 pinch(s) chilli flakes
8 pieces of rice paper
5 tbsp olive oil

Directions:

Cook the red lentils according to package directions.
Put the couscous with the paprika and curry powder in a suitable saucepan. Add the water. Stir everything and let it simmer on low heat until the couscous is done. Add a little more water if needed.
Mix the couscous mixture with the cooked red lentils and add the linseed oil. Mix everything together.
Cut the onions and put them in a pan. Cut the remaining vegetables and add them along with the salt and chilli flakes. If the mixture is too dry and burns, add another tomato.
When the vegetables are cooked, remove them from the stove and stir in the couscous and lentil mixture. Set the mixture aside and let it cool down.
Prepare a bowl of lukewarm water. As soon as the mass has cooled down, you can soak the individual rice paper sheets in the water. When the paper is soft, take it out of the water.
Place the soaked rice paper sheets directly on a baking sheet. It is best to place parchment paper or a parchment paper substitute on the tray before placing the rice paper on top.
Place about 2 tablespoons of the filling in the center of each soaked rice paper sheet. Then roll up the rice paper like a wrap.
Spread some olive oil on the rolls so that they are covered on all sides.
Bake the couscous rice paper rolls at 200 degrees top and bottom heat for about 30 to 40 minutes. Important: Turn the rolls occasionally so that they are crispy on all sides.

Couscous Rice Paper Rolls: Additional Tips

If you want to make the rice paper recipe above completely gluten-free, you can alternatively use rice or quinoa instead of couscous.
Of course you can also enjoy the couscous filling without rice paper – it tastes just as good.
A fresh green salad goes wonderfully with your couscous rice paper rolls.
Soy sauce is great for dipping your rolls.

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Food

Vegan Biryani: Recipe for the Rice Dish with Zucchini and Carrots

Preparing biryani vegan is not difficult: You simply add some vegetables to the Asian rice stir-fry. We will introduce you to a biryani recipe and explain what you should pay attention to.

Biryani is a rice dish that comes from Asia. The dish is particularly popular in India, Bangladesh and Pakistan. The word “biryani” comes from Persian and means something like “fried”. The rice stir-fry is often prepared with meat, but you can make biryani vegan by adding your choice of vegetables, nuts or tofu to the rice.

We recommend looking for organic quality when buying the ingredients. This is how you avoid chemical-synthetic pesticides. Rice often comes from Southeast Asia and uses a lot of water to grow. Then there are the long transport routes to Europe. Rice that was grown in Europe (e.g. in Italy) is therefore ecologically more advisable. If you do use rice from countries further away, we recommend looking out for the fair trade seal. In this way you guarantee that manufacturers have observed human and labor rights during the production process and the long delivery routes.

Vegan Biryani: Recipe for the rice dish

Ingredients:

300 ml water
200 g basmati rice
1 tsp salt
1.5 tsp curry spice
1 tsp pepper
1 tsp paprika spice (sweet)
1carrot
1Zucchini
1 piece ginger (thumb size)
1 clove(s) garlic
1red onion
2 tablespoons oil
50 g cashew nuts

Directions:

Start cooking the rice. Put it in a pot with the water. Add salt and the spices. Let it gently simmer for five to ten minutes. It shouldn’t be raw anymore, but it shouldn’t be fully cooked either.
While the rice is cooking, you can grate the carrot and cut the zucchini into pieces.

Place the vegetables in a bowl and pour boiling water over them. Let it steep for five minutes. This will lightly pre-cook the carrot and zucchini so that the vegetables are not fried raw. Then drain the water again.

Now cut the ginger and garlic into small pieces as well. Then place the pieces in a mortar and grind them into a paste. This unfolds even more flavors. Tip: If you don’t have a mortar at home, you can also chop the ginger and garlic very small with a knife and press into a paste with the bottom of a spoon.

Gradually add the vegetables and finally the half-cooked rice.

Biryani with peanut sauce

As a dip for biryani, you can stir together a quick peanut sauce. The nutty taste goes very well with the dish. You need the following for this:

2 teaspoons fresh ginger, finely grated
1 garlic clove, finely chopped
65 g peanut butter without additives
2 tbsp sesame oil
2 tbsp soy sauce
1 tbsp rice vinegar
1 tsp maple syrup (alternatively rice syrup or date syrup)
Juice of half a lime
1 pinch cayenne pepper or chilli powder
2 teaspoons water, as needed
First chop the ginger and garlic. Then mix all the ingredients together and stir them into a smooth sauce. You can garnish the sauce with peanuts or fresh herbs.

Soy sauce also goes well with the rice dish. You can simply pour it over the rice on the plate.

Possible variations for the Biryani

You can not only prepare the rice pan with zucchini and carrots, but also with other types of vegetables. Well suited are, for example, broccoli, peppers or mushrooms. It is best to buy seasonal vegetables that do not come from overseas but grow regionally or within Germany. This protects the climate and reduces CO2 emissions. Our seasonal calendar can help you with that.

In Asia, biryani is often prepared with meat. As a vegan alternative, you can use smoked tofu, for example. Cut the tofu into cubes and fry it in a pan or bake it in the oven at 200 degrees Celsius with top and bottom heat until crispy. Later you can sprinkle it on top of your biryani as a topping.

You can also replace the cashew nuts with other nuts. Peanuts, almonds or walnuts go just as well in biryani. Many nut varieties cannot be grown in Europe and are therefore imported from Africa, among other places. There they are sometimes grown under poor, inhumane working conditions. In order not to support this, you should look for a Fairtrade seal when buying the nuts.

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