11 Healthy Alternatives to Rice

1. Quinoa

Quinoa is a small seed from the milky pod plant (Pisum sativum) native to South America. It is grown worldwide for its edible seeds which are used in many cuisines including Indian, Chinese, Mexican and African cuisine. Its nutritional profile is similar to that of wheat germ or barley germ but it contains less fat than either one of them. It is rich in protein, fiber, vitamin B6 and iron.

2. Riced Cauliflower

Riced cauliflower is a vegetable dish made with raw cauliflower florets mixed with water and spices such as cumin, garlic powder, ginger and turmeric. It’s main use is in Indian cooking where it’s called korma. The name “rice” comes from the fact that it resembles rice when cooked but tastes like cauliflower when eaten raw.

3. Riced Broccoli

Broccoli is a leafy green vegetable with white flowers and red leaves. It grows wild throughout Europe, Asia and North Africa. It is a member of the crucifer family (Brassicaceae). Broccoli belongs to the genus Brassica, which includes cabbage, kale, Brussels sprouts and mustard greens.

Some varieties grow up to two feet tall and are very nutritious; they’re also easy to cook!

4. Shirataki Rice

Shirataki rice, also known as “konnyaku rice” or “yam yam rice”, is a traditional Japanese dish made with konnyaku jelly and cooked like rice. It is a low-calorie and low-carb meal that’s gluten free and kosher. Since it contains no starch or gluten, shirataki rice does not expand when cooked.

5. Barley

Barley is a cereal grain or it can also be called hulled barley, pearled barley or simply hulled or pearl barley when it has undergone processing that removes the inedible outer cover. In the United States, barley is classified as a variety of wheat (Hordeum vulgare) but in the rest of the world, it is classified as a separate species (Hordeum distichon).

Sources & references used in this article:

Plasma clearance of lovastatin versus Chinese red yeast rice in healthy volunteers by Z Li, NP Seeram, R Lee, G Thames… – Journal of Alternative …, 2005 – liebertpub.com

Effects of Rice Straw Management on Sclerotium oryzae Inoculum, Stem Rot Severity, and Yield of Rice in California by NA Cintas, RK Webster – Plant disease, 2001 – Am Phytopath Society

11 Towards Rice Self-sufficiency in NorthEastern India by BN Singh, SK Rautray, K Pande, AR Panda… – … of Strategies for …, 2001 – niap.res.in