5 ways to boost the nutritional value of steamed rice

Rice is one of the most popular staple foods across the world. It is a rich source of carbohydrates, which provide the body with energy, and also contains small amounts of protein and essential vitamins like B1 (thiamine) and B3 (niacin). While it is rich in nutrients, there is always a scope to boost its nutritional value. This piece of information explores 5 simple and easy ways of boosting the nutritional value of steamed rice at home.

The simplest and easiest way to boost the nutritional value of rice is to toss in green veggies. One can toss in chopped carrots, peas, spinach, bell peppers, or sweet corn while steaming the rice. This will not only add fiber and vitamins, but will also enhance the flavour and colour of the dish.

It is suggested that instead of using plain water to cook the rice, use bone broth or vegetable stock for cooking rice. It infuses the grains with minerals, collagen (from bone broth), and adds a more savory taste to the cooked rice.

Once can also add lentils or millets while cooking rice to boost the nutritional value of rice preparation. Adding a handful of moong dal, masoor dal, or millets like foxtail, barnyard, or kodo is a good idea. This will not only boost the protein and fiber content, it will make the final dish easy on the gut.

Once the rice is ready, one can also add a drizzle of ghee, olive oil, or sesame oil. They are rich in healthy fat, which help with better absorption of fat-soluble vitamins and improve satiety.

If you are someone who loves a bit of crunch in the meal, adding roasted flax seeds, sunflower seeds, or sesame seeds to cooked rice is a good idea. One can also add chopped and roasted almonds or walnuts. This adds omega-3s, zinc, and magnesium, and makes the rice more filling.

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