Whether due to the high price or health, replacing rice can be a beneficial option for both sides, in addition to varying meals.
Do you want to replace rice in your meals? If you have no idea how to do this, we have prepared a list of foods to help you. Whether for its high price or its health, rice is a staple on Brazilian tables, as it accompanies most dishes.
On the other hand, maybe you’re trying to eat less carbohydrates, want to save money, or simply replace rice with healthier options.
This way, you can vary your diet and try new flavors in your meals. In fact, these other foods are sources of carbohydrates, fiber, minerals and vitamins, mainly B complex. Even so, it is necessary to maintain balance, even with lighter alternatives.
Foods to replace rice
1. Sweet Potato
Sweet potatoes can replace rice perfectly, as they have low glycemic index carbohydrates. Even more, it is rich in vitamins A and C, calcium and phosphorus, acting on intestinal and eye health. Thus, consumption can be combined with meat, simply cooking sweet potatoes or making a puree.
2. Cauliflower Rice
Cauliflower is another tasty alternative to replace rice, as it has low amounts of carbohydrates, lower than rice. Therefore, the advantage is the mild flavor, appearance similar to rice and less calorie consumption.
For example, a 1/2-cup (57-gram) serving of cauliflower contains 13 calories, compared to 100 calories for the same serving of white rice. Therefore, it is recommended to consume the cauliflower finely chopped, perhaps even blending it in a food processor.
3. Quinoa
Firstly, quinoa can be used in grains, flakes or flour. That is, these versions are found on supermarket shelves. Therefore, this cereal can replace rice as it is rich in protein, fiber and iron, helping to prevent nervous system problems.
This way, quinoa grains can be cooked, just like rice, using 2 cups of water for each cup of quinoa. In the form of flakes and flour, the idea is to add them to salads, juices, soups or smoothies.
4. Zucchini spaghetti
The idea is to replace not only rice, but pasta too, because zucchini spaghetti is a healthier alternative. In other words, this option has fewer calories and is widely used in weight loss diets.
Even more, it does not contain gluten, serving as a suggestion for those with intolerance or celiac disease. The recommended consumption is to cut the zucchini into slices, similar to spaghetti, removing the skin. Then, place on a sheet of baking paper greased with olive oil and place in a preheated oven at 200°C for 30 minutes.
When cooking is complete, remove from the oven and let cool for 10 minutes. After this, separate the zucchini strands with a fork and add the filling you want.
5. Replace rice with Broccoli
In addition to cauliflower, broccoli can also replace rice. In other words, this vegetable is a low-carb and low-calorie alternative, a source of vitamin C and acts as an antioxidant, improving the immune system.
To give you an idea, in 1/2 cup (57 grams) of broccoli, we find around 15 calories and 2 grams of fiber. The suggestion is to cook the broccoli finely chopped and add any accompaniments you want.
6. Buckwheat
To replace rice, buckwheat is an excellent option, because it is rich in protein, fiber, iron and does not contain gluten. Furthermore, it works as an intestinal regulator, increases the feeling of satiety and controls blood sugar levels, helping with weight loss.
The recommendation is to consume it in the same way as rice, so use 1 cup of buckwheat for every two cups of water. Then let it cook for 20 minutes. On the other hand, this wheat can also be used to prepare cakes, pies and pancakes.
7. Replace rice with Amaranth
More than replacing rice, amaranth is an important grain in preventing cancer and osteoporosis, as well as protecting the neurological system.
The anti-inflammatory effect is one of the essential properties, as well as helping with weight loss and lowering cholesterol. The recommended form of consumption is cooking in the same way as rice or added to meat dishes, soups or salads. If you prefer, you can consume it raw, along with fruits, milk and yogurt.
8. Chopped Cabbage
Did you know that cabbage has very few calories and carbohydrates? Furthermore, it is a source of vitamins C and K, helping to regulate clotting and blood circulation.
As a result, a 1/2-cup (75-gram) serving corresponds to between 31% and 68% of daily nutrient intake recommendations. The best way to consume it is in a salad or sauté it finely chopped in olive oil.
9. Replace rice with barley
Much like oats, barley offers more protein and fiber. To give you an idea, a portion of 81 grams of barley corresponds to approximately 100 calories, the same amount as an equal portion of white rice.
You can cook barley grains, similar to rice, and choose your side dishes. However, salad and soup are the most commonly used forms of consumption.
10. Cassava
Cassava can replace rice very effectively, as it has a high fiber content and makes you feel full. Furthermore, it serves as energy for those who exercise, facilitating fat loss. Therefore, the preference is to consume cassava cooked, avoiding fried foods.
3 basic recipes to replace rice
Corn has more nutrients than bread and rice, which is why it is so beneficial. For those who like corn in everything, they will love eating hominy and couscous. Check out these basic and delicious recipes to help you replace rice in your daily routine.
Hominy Salted
Ingredients
- 1 cup hominy tea
- 1 onion
- 2 garlic cloves
- 1 teaspoon of curry
- Parsley and chive
- Oil
- Salt to taste
Preparation mode
Cook the hominy in the pressure cooker for 25 minutes. Then, sauté the garlic and onion in olive oil in another pan until golden. Lastly, add the hominy, season with herbs and salt and add any accompaniments you want.
Moroccan wheat couscous
Ingredients
- 1/2 cup wheat grains
- 1/2 cup of onion
- 2 garlic cloves
- 4 tablespoons of olive oil
- 1 cup cooked chayote shells
- 1 cup chopped tomato
- 2 cups of water
- 3 tablespoons of parsley
- 1 and 1/2 cup corn flour
Salt to taste
Preparation mode
First, wash the wheat and then cook for 40 minutes until soft. Place the onion and garlic to brown in the oil, add the chayote skins, tomatoes, cooked wheat and water. Let it boil!
Add the parsley and thicken with the corn flour, always checking the salt. Finally, serve in whatever dish or vessel you wish.
Bahian corn couscous
Ingredients
- 500 g pre-cooked corn flakes
- 1 dessert spoon of salt
- 2 tablespoons of sugar
- 2 tablespoons of cassava flour
- 1 glass of filtered water
Preparation mode
In the deep bowl, place the corn flakes and add the salt, sugar and cassava flour. Then mix with your hands and add water little by little. When the dough is homogeneous, place it in the couscous pan for 10 minutes or cook in a bain-marie. As a result, serve with butter, fried eggs or whatever side dishes you choose.
Finally, what did you think of this article? So, take the opportunity to check this one out too: Banana recipes – 10 easy options to make the most of the ripe fruit
Sources: Tua Saúde, Cuidai and Catraca Livre
Images: Freepik, Bahia Social, Stex Cookware, Flávio Furtado, Choices, Tudo Gostoso, Monta Encanta, Freepik II, Jasmine, Women, Pinterest, Cuidaí, Guia da Cozinha, Na Minha Panela and Guia da Cozinha II
