Brown rice is an excellent source of fiber and nutrition and should be an essential part of every diet that can be considered healthy. It’s high in iron, magnesium, and zinc, and is a great source of plant-based protein. In this article, you’ll learn more about its health benefits and how to incorporate brown rice into your diet.

Find out why brown rice is a healthier alternative to white rice, and learn how to cook it. Discover the different types of brown rice and how to use them in your cooking. And get a couple of delicious recipes that you can easily make.

Rice: A Staple from Southeast Asia

Brown Rice

Rice has been a staple food for millions of people around the world for thousands of years, with its origins dating back to the Neolithic age in Southeast Asia. It is an important crop in many countries, especially in the Southeast Asian region, where it is seen as a basic necessity for survival. The importance of rice as a food source has been historically linked to the culture and economy of many countries in Asia, particularly in China, India, and Japan.

There are two main varieties: white rice and brown (or whole grain) rice. White rice is the most common variety and is produced by removing the outer layer of the grain, which contains most of the fiber and nutrients. Brown rice is the whole grain, with the outer layer intact, and is considered to be the healthier option.

In Southeast Asia, particularly in countries like Thailand, Indonesia, Vietnam, and the Philippines, rice is often served as a side dish to others such as curries and stir-fries. Rice is also used to make desserts, cakes, and snacks, and is used to make sake, a popular alcoholic beverage in Japan.

Before getting into more details, you may want to try this delicious recipe for Cheesy Chicken and Rice with Broccoli using brown rice for a healthy, nutritious meal:

Brown Rice Nutrition Facts

Some of the key nutrients found in brown rice include:

  • Fiber: Brown rice is an excellent source of dietary fiber, which helps promote better digestion, regulate blood sugar levels and reduce the risk of certain chronic diseases.
  • Protein: It contains plant-based protein, which is important for muscle growth, immune health, and overall health.
  • Vitamins: It provides the body with essential vitamins such as thiamin, niacin, vitamin B6 and folate.
  • Minerals: such as magnesium, phosphorus, potassium, iron and zinc are present in brown rice.

See what you can make with brown rice

Here are Two Recipes for Brown Rice that You Can Make at Home.

Cajun Jambalaya Recipe

This tasty Cajun Jambalaya is a great way to get your whole family to enjoy a Southern US-style dinner.



  • 1 cup of brown rice.
  • 1 teaspoon of Cajun seasoning.
  • 1 teaspoon of garlic powder
  • 2 tablespoons of olive oil.
  • ½ cup of diced onion.
  • ½ cup of diced bell pepper.
  • ½ cup of diced celery.
  • 1/2 teaspoon of dried oregano.
  • 1 (14.5 ounces) can of diced tomatoes.
  • 1 (8-ounce) can of tomato sauce.
  • 1 cup of chicken broth.
  • 2 cups of cooked chicken, diced.
  • 2 cups of cooked shrimp, peeled and deveined.
  • Salt and pepper to taste.
  1. Preheat the oven to 350 degrees F. Grease a 9×13-inch baking dish with non-stick cooking spray.
  2. In a medium bowl, combine the brown rice, Cajun seasoning, and garlic powder. Set aside.
  3. In a large skillet over medium heat, heat the olive oil. Add the diced onion, bell pepper, and celery. Cook for 5 minutes, stirring often until the vegetables are softened.
  4. Add the oregano, diced tomatoes, tomato sauce, and chicken broth. Mix all these ingredients together. Increase the heat to high and bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes, stirring occasionally.
  5. Add the cooked chicken and shrimp and mix them. Simmer for 5 minutes, stirring occasionally.
  6. Add the rice mixture to the skillet and combine the ingredients. Simmer for 10 minutes, stirring occasionally.
  7. Transfer the jambalaya to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes.
  8. Remove the foil and bake for an additional 10 minutes, or until the rice is cooked through.

Serve the jambalaya hot, topped with a sprinkle of salt and pepper, if desired.

Cook’s Tips
  • If you prefer a spicier jambalaya, add additional Cajun seasoning or a pinch of cayenne pepper to the recipe.
  • For a vegetarian version, omit the chicken and shrimp and add 2 cups of cooked black beans.

Brown Rice Stuffed Peppers

  • 4 bell peppers (large and any color).
  • 2 cups of cooked brown rice.
  • 1 can black beans, drained and rinsed.
  • 1/4 cup corn kernels.
  • 1/4 cup diced red onion.
  • 1/4 cup chopped fresh cilantro.
  • 2 cloves garlic, minced.
  • 1 teaspoon chili powder.
  • 1/2 teaspoon ground cumin.
  • 1/2 teaspoon paprika.
  • 1/4 teaspoon salt.
  • 1/4 teaspoon black pepper.
  • 1/2 cup shredded cheese, such as cheddar or Monterey Jack.
  • 1/4 cup salsa of your choice.

Stuffed Peppers

  1. Preheat the oven to 350 degrees F. Add a baking sheet with aluminum foil or parchment paper and set aside.
  2. Now, pieces  the bell peppers in half lengthwise and remove the seeds and membranes. Arrange the peppers on the baking sheet, cut side up, and bake for 15 minutes.
  3. Meanwhile, in a bowl, combine the cooked brown rice, black beans, corn kernels, red onion, cilantro, garlic, chili powder, cumin, paprika, salt, and pepper. Combine these ingredients.
  4. When the peppers have finished baking, remove them from the oven and fill each pepper half with the rice mixture. Top each pepper with shredded cheese and a spoonful of salsa.
  5. Return the peppers to the oven and bake for an additional 15 minutes, or until the cheese is melted and the peppers are tender.

Serve the peppers warm, topped with additional salsa, if desired.

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