2 ways to prepare healthy rice

Rice is one of the most basic foods. Known and used throughout the world are, in addition, one of the most versatile ingredients, able to combine with almost everything. Today, we propose 2 recipes of healthy rice, whole rice and wild rice, so you can fully enjoy its benefits.


Rice is the seed of the plant Oryza sativa and it is the most produced cereal in the world after corn. Indeed, it is a staple food in practically the entire planet and, thanks to its ability to combine with almost everything, we can find it in recipes of all kinds: desserts, main dishes, garnish, breads, etc.

Benefits of rice

Rice is considered a heart-healthy ingredient, since it has beneficial effects on blood pressure or cholesterol, among others.

Among the benefits of this extraordinary cereal, we can highlight:

  • Rice is a important and healthy source of energy. In fact, it contains around 86 grams of carbohydrates per 100 grams.
  • In addition, it is a source of fiber, vitamins such as Bone, the B3 and folic acid. It also contains phosphorus, magnesium and potassium.
  • On the other hand, the rices do not contain cholesterol and are low in sodium, so it is considered an adequate food for people with hypertension problems.
  • In addition to fiber, its natural antioxidants (such as phenolic compounds and flavonoids) help to expel free radicals from the body more quickly, protecting the body against free radicals.
  • Some types of rice help stimulate the neuroprotective enzymes in the brain, thus preventing the appearance of diseases such as Alhzeimer or dementia.
  • Likewise, the rices are a natural diuretic thanks to its high fiber content.
  • On the other hand, its antioxidant content favors cardiovascular health.

We recommend you read: 8 good reasons to include rice in your diet

What are the most healthy types of rice?

There are many types of rice: white, pump, vaporized, arborio, basmati, integral, glutinous, wild, red … Each one of them is characterized by providing certain culinary characteristics to each dish (aroma, texture, color, etc.). However, although all are really healthy, some are more so than others.

Since the nutrients of rice are found mainly in its shell, the varieties of whole rice and wild rice are the healthiest.

  • Brown rice, in fact, can be obtained from any type of rice. It is a less processed rice, in which the unpolished grain has been left in such a way that the nutrients in its shell are almost intact.
  • For its part, although it looks like rice in appearance and qualities, Wild rice is technically not rice. In effect, it does not come from the same species, but from a different one, the zizania, a very similar aquatic plant. Therefore, it is known by other names such as "false rice", "manomín", "zizania" or "grain of water".

We recommend you read: The 3 most healthy types of rice

Two healthy rice recipes

Recipe of wild rice with chicken and mushrooms

On the basis of rice you can easily integrate other healthy ingredients such as chicken or mushrooms.

A nutritious and delicious recipe with one of the healthiest rices. Take note!


  • 200 grams of wild rice
  • 1 chicken breast
  • 2 carrots
  • 200 grams of mushrooms
  • soy sauce
  • Olive oil
  • Salt
  • Pepper
  • Chive (optional)


  • First, we must cook the rice. Wild rice needs approximately 35 minutes of cooking, so it's best to boil it in the first place while we prepare the rest of the recipe.
  • Also, we cut the carrots into small pieces and toss them into the pot where we cook the rice. In this way, we will also get the carrots to soften at the same time.
  • Next, cut the chicken into small pieces and sauté them or fry them with a little oil until they are lightly browned on both sides.
  • Next, we add the mushrooms. If we bought them frozen, we should have thawed them previously and make sure they've drained well.
  • Later, once the rice and carrots have been cooked, we strain them well in order to eliminate the water, and then we add them to the pan with the mushrooms and the chicken to fry it all together. At this point, we also add a spoonful of soy sauce.
  • By last, Fry everything well so that the ingredients are perfectly integrated.
  • Finally, we season and serve our plate still hot. If you wish, you can cut the green part of the spring onion into small rings and add them over the rice to give more flavor and decorate the dish.

Recipe of brown rice with vegetables

In addition to the vegetables that we propose, you can adapt this recipe to your preferences, using those that you like the most.

In this recipe, the benefits of brown rice are added to those of vegetables. Do not miss it!


  • 200 grams of brown rice
  • broccoli
  • one Red pepper
  • one zucchini
  • soy sauce
  • 5 garlic cloves
  • Parsley


  • First of all, we put Boil the rice according to package instructions.
  • Meanwhile, in another pot, put water to heat and, when it boils, add all the vegetables previously washed and cut into pieces. After boiling for 1 or 2 minutes, we strain and reserve.
  • In a pan with a little oil, lightly sauté the garlic and parsley. At this point, we must be careful not to stop stirring or the ingredients could be burned.
  • When the garlic has browned a little, we add the vegetables, the brown rice and the soy sauce and Fry until all ingredients are well integrated.
  • Your plate of brown rice with vegetables is ready to enjoy and enrich your table in aroma, flavor and nutrients.

Take advantage of this versatile ingredient in many elaborations. Today we propose these 2 recipes but you can develop as many as your creativity allows. Let's do it!