Equipment
* optional
Ingredients
Main Ingredients
- 200 g brown rice
- 400 ml water
- 3 g kosher salt
- 5 ml olive oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 195 kcal
- Protein
- 4 g
- Carbohydrates
- 38 g
- Fat
- 3 g
- Fiber
- 2 g
- Sugar
- 0 g
- Sodium
- 296 mg
- Saturated Fat
- 0 g
- Monounsaturated Fat
- 1 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 126 mg
- Calcium
- 7 mg
- Iron
- 0.7 mg
- Magnesium
- 59 mg
- Phosphorus
- 156 mg
- Zinc
- 1.1 mg
- Vitamin E
- 0.5 mg
- Vitamin K
- 1 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.27 mg
- Riboflavin
- 0.05 mg
- Niacin
- 3.3 mg
- Folate
- 12 mcg
- Water
- 106 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the brown rice in a fine mesh strainer and rinse thoroughly under cold water until the water runs clear.
Optional soaking step: Transfer the rinsed rice to a medium bowl, cover completely with fresh cold water, and soak for 2 to 8 hours. Drain well before cooking.
In a medium saucepan, combine the drained rice, measured cooking water, kosher salt, and olive oil. Stir briefly to ensure the rice is submerged evenly.
Place the saucepan over medium-high heat and bring the mixture to a rolling boil at roughly 100°C/212°F.
Once boiling, immediately reduce the heat to the lowest possible setting. Cover the saucepan with a tight-fitting lid and simmer. Cook for 35 to 40 minutes if unsoaked, or 20 to 25 minutes if soaked.
Remove the saucepan from the heat entirely. Keep the lid secured and let the rice rest undisturbed for 10 minutes to allow the remaining steam to gently finish cooking the grains.
Remove the lid carefully to avoid dripping condensation back onto the rice. Gently fluff the rice with a fork to separate the grains, then serve immediately.
Chef's Notes
- Soaking brown rice initiates the germination process, making the naturally occurring nutrients more bioavailable and the grain significantly easier to digest.
- Always use a saucepan with a heavy bottom to distribute heat evenly and prevent the bottom layer of rice from scorching during the long simmer.
- Resist the temptation to lift the lid at any point during the simmering or resting phases; the trapped steam is essential for achieving an even cook.
Storage
Refrigerator: 4 days — Store in an airtight container. Cool rapidly before refrigerating.
Freezer: 3 months — Freeze in flat, sealed bags or portioned airtight containers.
Reheating: Microwave with a splash of water and a damp paper towel covering the bowl to regenerate steam.
Troubleshooting
Rice is crunchy or hard in the center
Cause: Heat was too high causing water to evaporate before rice cooked, or lid was not tight enough to trap steam
Fix: Add 60ml of boiling water, replace the lid, and cook on low for another 10 minutes
Prevention: Ensure you are using the lowest heat setting available and a heavy-bottomed pan with a perfectly sealed lid
Rice is mushy or gummy
Cause: Too much water was used or the rice was stirred while simmering
Fix: Spread the cooked rice out on a baking sheet and place in a warm oven for 5 minutes to dry out slightly
Prevention: Measure water precisely and do not touch or stir the rice once the lid is on
Cultural Context
Brown rice is an unrefined whole grain that retains its nutrient-dense bran and germ layers. It has been a vital dietary staple across Asia for millennia, traditionally consumed out of necessity in rural areas before modern milling equipment to produce polished white rice became widely available.
