White rice has long been a staple in Indian cuisine, serving as the base for many mouthwatering dishes. From Hyderabad’s biryani to Bengal’s sheddo bhaat to Uttar Pradesh’s tehri, iconic rice dishes make up our cuisine. However, as dietary preferences evolve and health consciousness increases, many people are seeking alternatives to traditional white rice. Luckily, Indian cuisine offers a diverse range of grains and ingredients that can replace white rice, providing both nutrition and flavour. Today, let us look at seven delightful replacements for white rice that will add variety and nutritional value to your Indian meals.
Brown Rice
Brown rice, a whole-grain alternative to white rice, is an excellent choice for health-conscious individuals. Unlike white rice, brown rice retains its bran and germ layers, which are rich in fibre, vitamins, and minerals. With a slightly nutty flavour and chewy texture, brown rice pairs perfectly with a variety of Indian curries and stews. Its nutritional benefits, such as supporting digestion and maintaining stable blood sugar levels, make it a popular choice among those seeking healthier rice alternatives.
Quinoa
Recipe - Skinny Recipes
Quinoa, hailed as a superfood, is a complete protein source and contains all nine essential amino acids. This ancient grain has a fluffy texture and a delicate, nutty taste that complements Indian spices beautifully. Quinoa can be used in place of white rice in a variety of dishes, including pilafs, salads, breakfast bowls, and even as a side dish with dal or vegetable curries.
Cauliflower Rice
For those seeking a low-carb and grain-free option, cauliflower rice is an excellent choice. Made by pulsing cauliflower florets in a food processor until they resemble rice grains, cauliflower rice is a versatile substitute for white rice in Indian recipes, especially for those on a Keto or low-carb diet. It readily absorbs the flavours of spices and can be used in biryanis, fried rice, and other flavoured rice-based dishes while adding an extra dose of nutrients to your meals.
Millets
Millets, a group of small-seeded grains, have been a part of Indian cuisine for centuries. Varieties like foxtail millet, pearl millet, kodo millet, barnyard millet, and finger millet (ragi) offer unique flavours and textures, ranging from nutty to earthy. Millets are rich in fibre, protein, and essential minerals, making them an excellent replacement for white rice. They can be used to prepare upma, pulao, pongal, and even dosas, adding a healthy twist to your traditional recipes. Our Prime Minister and the government are taking extra measures to promote millets in the national as well as international markets.
Buckwheat
Recipe - Rita Arora Recipes
Buckwheat, also known as kuttu, is a gluten-free seed with a rich, earthy flavour. Popular during fasting periods, buckwheat is commonly used to prepare dishes like kuttu ki puri and kuttu dosa. This nutritious grain is packed with vitamins, minerals, and antioxidants, making it an excellent choice for individuals seeking to add diversity to their regular meals while supporting their dietary needs. Kuttu becomes really popular during vrat time, such as the ongoing Sawan maas.
Black Rice
Black rice, also known as chak hao in Manipuri cuisine, is an exceptional indegenious rice replacement. With its striking dark purple colour and nutty flavour, it adds a unique touch to meals. High in antioxidants, fibre, and essential nutrients, black rice boasts impressive health benefits. It can be used in a variety of Indian dishes like pulao, kheer, and even as a side with curries. This wholesome alternative not only elevates the nutritional value of your meals but also looks just as impressive. If there is one dish you absolutely need to try, it is the creamy chak hao kheer.
Dalia
Dalia, also known as broken wheat or cracked wheat, is an affordable rice replacement. With its hearty texture and mild taste, dalia complements various Indian dishes. Rich in fibre and minerals, it offers numerous health benefits. Dalia can be used to prepare upma, khichdi, and even pulao, providing a like-to-like, nutritious alternative to rice. Its versatility and quick cooking time make it a convenient choice for those seeking a lighter and healthier option for their meals. Incorporate dalia into your recipes, and you will not miss your white rice portions.