Mujaddara, salad, and stew: Everything you need to know about whole grain rice

All types of rice we see on the shelves today were once brown or whole grain rice. The terms "brown" and "whole grain" refer to the outer layer that surrounds the rice grain, also known as bran. This type of rice is rich in dietary fiber, vitamins, antioxidants, and minerals, making it highly nutritious.

This additional fiber content affects the cooking process as well. Various types of whole grain rice require more cooking time and liquid to cook properly, but the process is not much different from preparing classic white rice.

Many people fear whole grain rice, but there's really no need. My golden tip for you is that if it's not fully cooked, simply keep cooking it (adding more liquid if necessary) until it softens. Beyond that, there’s no special technique required.

In our home, brown rice is regularly used in a variety of dishes, and I highly recommend giving it a try. Here are three dishes that showcase three types of whole grain rice.

Whole Grain Rice with Vegetables

Recipe by: Az Telem

Preparation Time: 20 minutes

Total Time: 50 minutes

Difficulty: Easy

Servings: 4

Ingredients:

For the rice:

3 tbsp olive oil

1 chopped onion

4 carrots, sliced or grated

1 cup basmati whole grain rice

2½ cups water

Salt (to taste)

A pinch of ground black pepper

For serving:

A handful of dried cranberries

A handful of slivered toasted almonds

1 green onion stalk, thinly sliced into rings

Instructions:

1. Prepare the rice: Rinse the rice well and drain. Heat the olive oil in a medium-sized pot.

2. Add the onion and carrot, sauté for 3-4 minutes until slightly softened.

3. Add the rice, sauté for a minute, then add 2½ cups of water and bring to a boil.

4. Season with salt and pepper to taste. The water should be slightly salty.

5. Cover the pot and cook over medium-low heat for 22-25 minutes, or until the rice is fully cooked. (Occasionally, remove the lid and stir gently. If there’s no liquid left and the rice is still hard, add another ½ cup of water.)

6. Serve the rice: Transfer the cooked rice to a serving dish and sprinkle with cranberries, slivered almonds, and green onion. The rice can be prepared 4-5 days in advance.

Mujaddara with Red Rice

Recipe by: Az Telem

Preparation Time: 20 minutes

Total Time: 3 hours

Difficulty: Easy

Servings: 4

For the lentils:

1 cup black lentils

2½ cups water

½ tsp salt

For the rice:

1 cup red rice

1 tbsp salt

For the fried onion:

1 large onion, diced

4 tbsp olive oil

1 tsp sumac

Instructions:

1. Cook the lentils: Rinse the lentils well and drain. Place the lentils in a small pot, add 2½ cups of water and ½ tsp salt, and bring to a boil.

2. Cook over medium heat for 20 minutes, or until the lentils are fully cooked and have absorbed all the water. If the pot looks dry, add more water.

3. Prepare the rice: Soak the rice in cold water for 2 hours. After soaking, drain the water.

4. Fill a pot with plenty of water and place it on the stove. Add 1 tbsp of salt and bring to a boil (similar to cooking pasta).

5. Add the soaked rice and cook for 15-20 minutes, until the rice is tender (it will start to crack). Drain.

6. Add the cooked rice to the pot with the lentils and mix gently.

7. Prepare the fried onion: Place the diced onion in a wide pan, add the oil, and sauté over medium-high heat, stirring constantly for 10-14 minutes, until the onion turns golden. Add the sumac and mix.

8. Add the fried onion with its oil to the pot with the rice and lentils, mix well. Taste and add more salt if needed.

Whole Grain Rice Salad with Butternut Squash

Recipe by: Az Telem

Difficulty: Easy

Servings: 4

For the rice:

1 cup whole grain round rice

4 cups water

A pinch of salt

For the butternut squash:

2 small butternut squashes (or one medium-sized)

3 tbsp olive oil

Salt (to taste)

A pinch of ground black pepper

For the salad:

A handful of coarsely chopped walnuts

½ lemon (juice only)

1 tbsp apple cider vinegar or red wine vinegar

2 green onion stalks, sliced into rings

A bunch of finely chopped parsley

3 tbsp olive oil

Instructions:

1. Prepare the rice: Place the rice and water in a pot and bring to a boil.

2. Partially cover the pot and cook over medium heat for 20-25 minutes, until the rice cracks and softens.

3. Turn off the heat and transfer the rice to a strainer to remove excess liquid.

4. Prepare the butternut squash: Preheat the oven to 180°C (350°F). Place the butternut squash cubes on a baking sheet lined with parchment paper.

5. Drizzle with olive oil, season with salt, and bake in the oven for 25-35 minutes, until the butternut squash softens and turns golden.

6. Assemble the salad: Place the rice and butternut squash in a large bowl. Add the walnuts and herbs, season with salt, pepper, lemon juice, and vinegar. You can add a bit more olive oil to taste and serve. The salad can be made a day or even two days in advance but should be taken out of the fridge an hour before serving. Taste and adjust the seasoning before serving.

Oz Telem, in collaboration with Sugat