Brown Rice Recipe

Whole Food Plant Based Recipes

Whole Food Plant Based Brown Rice Recipe

Here's how you can switch your polished grains with unpolished ones such as brown rice.

Brown Rice is a variety of unpolished rice that retains the bran of the rice. The bran of the rice is rich in dietary fibre, phytonutrients, and other antioxidants. Whole grains such as brown rice has a unique flavour and texture in addition to being healthy.

Here's how you can switch your polished grains with unpolished ones such as brown rice.

Brown Rice Recipe

Course: Fundamental Recipe, Course 3: Grain Dish for Lunch & Dinner
Cuisine: Indian
Prep Time: 2 minutes
Cook Time: 20 minutes
Passive Time: 5 hours
Servings: 2 servings


  1. 1/2 cup Brown Rice Raw
  2. Water


  1. Soak raw brown rice in water overnight, or at least for 6 hours. If you don't have time to soak this, don't worry, just skip to the next step and increase cooking time by five minutes.
  2. Boil brown rice with double the quantity of water. Keep the lid half closed. Check from time to time. If water spills over, open lid some more for a few minutes, until some water evaporates. If rice is gettig burnt from lack of water, add more water. Once rice is nearly fully cooked, remove from stove and keep closed. Once it has cooled down completely, serve fresh.

Nutrition Science Highlights of WFPB Brown Rice Recipe:

  1. Why whole grains? Whole grains are healthier than refined grains such as white rice, refined flours, maida, rava, etc., as the bran layer is intact, with all its vitamins, minerals, and phytonutrients. Whole grains have been found to be protective against a whole range of chronic diseases, including heart disease, diabetes, and lifestyle-related cancers.
  2. Why cool grains? When cooked rice is allowed to cool on the counter or in the fridge, its starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the whole rice even healthier. For the same reason, parboiled rice can be used as well.

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder,, PHC Lifestyle Clinic & Plant-based Kitchen