Rice alternatives are adaptable and healthful for carb reduction, gluten avoidance, and flavour and texture experimentation. Spice up your dishes with these 11 healthy rice substitutes.
1. Quinoa
This grain is rich in protein, fibre, vitamins, and minerals. Salads, pilaffs, and sides benefit from its somewhat nutty flavour.
2. Cauliflower Rice
Pulsed cauliflower florets into rice-like bits. It's low in calories and carbs, making it a good carb-reduction option.
3. Brown Rice
Brown rice has more fibre, vitamins, and minerals than white rice since it is less processed. It tastes nuttier and chewier.
4. Barley
Fibre-, vitamin-, and mineral-rich whole grain. Soups, stews, salads, and pilaffs benefit from chewy barley.
5. Farro
A crunchy, nutty ancient grain. Fibre, protein, magnesium, and iron are abundant in farro. It goes in soups, salads, and risottos.
6. Bulgur
Cracked wheat bulgur is high in protein and fibre. Its light, nutty flavour and rapid cooking make it ideal for salads, pilaffs, and tabbouleh.
7. Millet
The gluten-free grain is rich in magnesium, phosphorus, and antioxidants. Millet is slightly sweet and used in porridges, salads, and sides.
8. Wild Rice
Wild rice, actually a grass seed, is chewy and nutty. This protein, fibre, and antioxidant-rich grain goes well with other grains or as a side dish.
9. Spelt
An ancient wheat grain high in fibre, protein, iron, and magnesium. Spelt, with its nutty flavour, can replace rice in many meals.
10. Sorghum
Gluten-free, high-fiber, protein, and antioxidant grain. Sorghum is neutral-flavored and can be used in salads, soups, and sides.