Steamed Brown Rice

Basmati Brown Rice

by Cat, July 2007 (Photo, right, from Wikimedia Commons)

• See also: 1. Steamed Wild Rice, 2. White Rice; 3.Basic Risotto; 4.  Sides & Condiments Menu for more brown rice recipes
• Includes: 1. Regular Steamed Brown Rice, and 2. Pre-soaking Brown Rice; 3. Pre-Soaked & Steamed Brown Rice

I was raised on Uncle Ben’s instant white rice, so it took me a long time to get used to the grainy flavor of brown rice.  Now I much prefer it, and request it at Asian restaurants.  It has a wonderful nutty flavor.

Brown Rice is considered a whole grain (unlike white rice), because it contains the germ.  It is rich in vitamins and minerals, as well as fiber, making it ideal for people with blood sugar problems, especially if you steam it for at least 1 1/2 hours or soak it first (second recipe) to release the minerals from the phytates.  I prefer Basmati, but Texmati or jasmine rice is also good. And of course for paella and Risotto, a particular short grain rice is a must.

It takes a bit longer to cook than the instant white rice, but is well worth it.  Also, brown rice is cooked differently than white rice.  I learned how to cook it this way from Anna Thomas’s Vegetarian Epicure cook book, but the use of the double boiler is my own idea, as my stove’s simmer just cooks too hot for steaming.

Like all grains, whole grain (brown) rice contains phytates, an anti-nutrient that binds minerals so you cannot absorb them – all those wonderful minerals in the grain are flushed out of your system. Sally Fallon’s Nourishing Traditions cookbook states that brown rice does not need to be pre-soaked in whey-water (to neutralize phytates that otherwise block mineral absorption), if you cook it long and slow, about 1 1/2 hours.  However, if you want to pre-soak your rice for a shorter cooking time, I’ve included this method at the bottom of this web page.  Ms. Fallon uses the proportion of 2 cups rice to 4 cups water with 4 Tablespoons whey.  I have adjusted this for 1/3 cup rice, but the proportions may not be perfect.

Be sure your rice is not rancid–give it the sniff test before using.  Brown rice has some omega-6 and omega-3 fats, which are easily oxidized.  Do not buy your rice from bulk bins, but rather in sealed bags.  And store in a cool dry place.

Wild rice is not really a rice; and technically it is not a grain, but a seed.  Nevertheless it has nutritional similarities to rice and is native to North America.  Refer to my page on Steamed Wild Rice for ideas on using this food.

Steamed Brown Rice

This method, adapted from Vegetarian Epicure, by Anna Thomas, is really easy; once you set it to simmer, you can do something else while it steams. A double boiler (or a smaller saucepan with lid, set in a larger saucepan of simmering water) is a must.

You might be tempted, as I was initially, to pre-boil the rice in the top of my double boiler, but  double boiler tops can’t take high heat. So it’s important to do the pre-boil in a heavy-bottomed sauce pan, then transfer to the top of your double boiler.

I make up enough for 4 – 6 servings, and put the extra in the fridge for future use. When I want to reheat a serving, I put it in a small custard cup and set that on my steamer basket to warm over simmering, steamy water.

Ingredients and Equipment for 2 half-cup servings 

• 1/3 cup brown rice (Basmati or Jasmine)
• 3/4 cup filtered water
• Unrefined sea salt to taste (about 1/4 teaspoon)
• 1 – 2 teaspoons butter
• 1 quart stainless steel double boiler
• Heavy-bottomed saucepan
• Steel simmer plate (optional)

Preparation

1. Measure rice and place in saucepan, and add water. Set over medium-high heat and bring to a boil.  Reduce heat slightly and allow to continue to boil, uncovered, for 5 minutes (no longer).
2. Meanwhile, put water in the bottom of the double boiler.  When the rice has finished its 5 minute boil, place the top of the double boiler (with its rice/water mixture) over the bottom of the double boiler, and place back on burner.
3. Add salt and butter, stir, and then cover with the lid.
4. When the water in the bottom comes to a boil, lower heat to simmer.  Let the rice cook over the simmering water for minimum of 45 minutes (check the water in the bottom, to make sure it doesn’t boil dry; add more as necessary), but preferably for 1 1/2 hours.  If the rice boils over, your simmer is too hot.  You will need to place a steel simmer plate between the burner and the pan.  You want the rice to steam, not boil.
5. After 45 minutes, check the rice.  It should have absorbed all the water and be just tender.  If you want to cook it longer (to reduce phytate content), add 1 Tbsp filtered water.  Cook up to 90 minutes total (45 additional minutes). When done, turn off the heat and let the rice sit for a few minutes before serving.

Pre-Soaking Brown Rice

You will get more nutrition from the brown rice if you presoak it. I use this method for Basmati and Jasmine rice, but it can also be used for short-grain rice such as Arborio. It is especially useful if using brown Arborio rice for Risotto.

If you plan to cook the presoaked rice in a double boiler, see the recipe below. If you plan to make a risotto, presoak in a bowl as follows:

• ⅓ cup brown rice (Basmati, Jasmine)
• ⅔ – ¾ cup filtered water plus 1 Tablespoon whey, yogurt, kefir or buttermilk (use lemon juice or apple cider vinegar instead, if you have a dairy allergy)
• medium mixing bowl

1. Measure rice and place in top of double boiler, and add whey water.  Place water in the bottom of the double boiler and set the top (containing rice and whey water) over it. Leave in a warm place for at least 7 hours or overnight.
2. Drain and rinse before using in recipe.

Pre-Soaked and Steamed Brown Rice

This version is adapted from Nourishing Traditions, by Sally Fallon with Mary G. Enig, Ph.D.. The original recipe uses the proportion of 2 cups rice to 4 cups water with 4 Tablespoons whey.  I have adjusted this for 1/3 cup rice, but the proportions may not be perfect. (I’ve not used this recipe).

Ingredients and Equipment for 2 half-cup servings:

• 1/3 cup brown rice (Basmati or Jasmine)
• 2/3 – 3/4 cup filtered water plus 1 Tablespoon whey, yogurt, kefir or buttermilk *
• Unrefined sea salt to taste (about 1/4 teaspoon)
• 1 – 2 teaspoons butter
• 1 quart stainless steel double boiler
• Steel simmer plate (optional)

*if you have a milk allergy, you can use lemon juice or vinegar in place of whey.

Preparation

1. Measure rice and place in top of double boiler, and add whey water.  Place water in the bottom of the double boiler and set the top (containing rice and whey water) over it. Leave in a warm place for at least 7 hours or overnight.
2. Set the double boiler over medium-high heat.  When the water in the bottom comes to a boil, lower heat to a low simmer.
3. Add salt and butter, stir, and then cover with the lid.
4. Let the rice cook over the simmering water for about 45 minutes (check the water in the bottom, to make sure it doesn’t boil dry; add more as necessary).  If the rice boils over, your simmer is too hot.  You will need to place a steel simmer plate between the burner and the double boiler.  You want the rice to steam, not boil.
5. After 45 minutes, check the rice.  It should be just done.  If not, cook a little longer.  When done, turn off the heat and let the rice sit for a few minutes before serving.

References:

1. Vegetarian Epicure, by Anna Thomas
2. Nourishing Traditions, by Sally Fallon with Mary G. Enig, Ph.D.