Rice is a staple food used worldwide, but brown rice in particular packs more nutritional value than standard white rice. This is because it is less processed, only having the inedible parts of the rice removed and leaving behind plenty of fibre.
There are plenty of substitutes for brown rice available if you have run out or simply don’t like its whole-grain flavour.
Our 4 Substitutes for Brown Rice
As a whole-grain food, brown rice has a hint of nuttiness, which makes it more popular in savoury dishes. Though, on the whole, brown rice is pretty neutral.
Here are our top 4 substitutes for brown rice:
1) Quinoa
Like brown rice, quinoa is very high in fibre but is a seed rather than a grain.
This does not affect its texture, but it does absorb more protein than brown rice. You won’t need as much of it to feel full, which can work in your favour if you are trying to cut your calorie intake.
Quinoa is an extremely bland ingredient, even more so than brown rice. It does have a nutty hint but other than that, you will have to put extra work into making quinoa taste good.
Other than the need to add your own flavouring, quinoa is as easy to prepare as rice. Simply boil it in some water and prepare the rest of your meal.
Don’t Over Cook Quinoa
Brown rice requires as long as 40 minutes to cook, whereas quinoa only takes 15 minutes to be ready to eat. Different quinoa products will require different cooking times, so always read the instructions.
2) Oats
Just as easily assessable as brown rice, oats make for a cheap and affordable substitute.
There are a variety of oats you can buy, such as rolled oats, instant oats and oat bran. You will want to favour oats with some bulk to them if you’re going to replicate the texture of brown rice.
Rolled oats and whole oats will make the best brown rice substitutes.
Unlike brown rice, you can use oats in sweet and savoury recipes. For example, many healthy pancake recipes call for the use of oats.
Of course, you can also use oats to make porridge and cookies too. They are extremely adaptable, and you will be able to get a lot out of them for a very affordable price.
Add Plenty of Flavour
Oats are very low in calories but lacks any distinguishable flavour. However, they absorb flavours very well, so you will not need to put a lot of effort into making oats taste good.
3) Barley
In the same way that rice is a key part of many meals, barley is often the base of meat, egg and vegetable dishes in Asian and African cuisine. It is a cereal rather than a grain, however.
Barley is a very versatile ingredient and is interchangeable with brown rice for any dish that requires it without losing any of the nutritional value that brown rice provides.
As a cereal, barley tends to be very bulky. It will take up more of your plate than brown rice, making your dish more filling.
Barley’s bulkiness does affect its texture, making it chewier than brown rice. It is more reminiscent of oats in terms of looks, but consistency and flavour-wise, it is closer to brown rice.
Be Aware of Bulk
Though there are some benefits to barley being bulkier than rice (e.g., making it easier to lose weight through less calorie consumption in a serving), it does mean that there are some dishes you shouldn’t use barley in.
Risottos and soups are perfect for barley but lighter dishes like burrito bowls.
4) Cauliflower Rice
Cauliflower rice has rocketed in popularity after becoming a health trend. This means that you can now buy pre-made cauliflower rice from the supermarket.
It is simple enough if you want to make your own at home. All you need to do is chop or blitz raw cauliflower in a blender until it reaches the same texture as brown rice.
You will want to be careful not to over blend your cauliflower; otherwise, it will turn to mush when cooked. You will only need to cook cauliflower rice enough to soften it, but too finely blended, and it will ruin its texture.
More is More
Cauliflower rice will not gain any mass while cooking as it will not absorb as much water as brown rice. So, make sure to measure out enough cauliflower rice to fill you up.
Other Substitutes for Brown Rice
Don’t have any of the above substitutes to hand? No problem, here are a few more affordable brown rice substitutes:
- White Rice – Textually, white rice will act the same as brown rice in your dish. It will just lack the nutritional value of brown rice.
- Chopped Cabbage – An unexpected alternative, chopped cabbage can be used in the same way that cauliflower rice can. It will pair well with Asian and Mexican dishes.
Summary
Brown rice is already a healthy alternative to a cooking staple, but when you run out halfway through a recipe, there are some excellent substitutes you can use that are just as healthy.
To replicate the texture and taste of brown rice, use quinoa.