The aromatic Basmati rice is usually used as pair with curries and as base of Pilaf. Akin to other types of rice, this long grained type of rice is available in white and brown versions. This rice is native to the foothills of the Himalayas, in the Indian subcontinent.
Brown Basmati is the basmati rice with its bran, intact. Hence it contains more fibre, more vitamins and more minerals than white rice. White rice is processed or refined rice whose bran cover has been removed. Researchers recommend that a minimum of half the food grainsconsumed daily should be whole grains such as brown rice.
Qualities of Basmati:
- Fat free:
The calorie content of ¼ cup of brown basmati rice that is uncooked is around 150 calories. Of this, only 15 calories amounting to 10% of total calorie content, is contributed by fat (1.5 gm). This minimal fat is also not the harmful trans fat or saturated fat.
Best basmati rice is also free of cholesterol. In case of white basmati rice which contains 160 calories in a ¼ cup serving, some natural oils have been removed in the milling process and does not have notable amount of fat.
- Rich in carbohydrates:
White Basmati rice contains 36 gm of carbohydrates in a ¼ cup serving while brown basmati has slightly less at 33 gm. They also differ in how much of carbs is contributed by fibre. No portion of carbs in white basmati is sourced from fibre. In comparison, a ¼ cup serving of brown basmati has dietary fibre of 2 gm. This amounts to 6% of Recommended DailyValue (RDV) of fibre and 7% for that of a woman.
- Low proteins:
Both white and brown basmati contain very less proteins-around 4 gm. Therefore, experts recommend that Basmati rice must be accompanied with a diet of protein rich legumes or beans.
- Nutrient enriched versions:
Brown basmati is a rich source of vitamins and minerals. B-vitamin content includes Folate, Niacin and Thiamine. Researchers have indicated that a richer source ofvitamins is basmati which has been enriched with nutrients like folate. 11% of RDV of folate is contained in one serving of cooked basmati.
Here is a delicious recipe featuring the nutritious and best basmati rice:
Herbed Basmati Rice
- Olive oil-1tsp
- Cooking spray
- Uncooked basmati rice- 1 cup
- Minced garlic clove-1
- Water-1 cup
- Chicken broth-1 cup
- Salt-1/4 tsp
- Green onions, chopped-1/4 cup
- Toasted pine nuts-1/4 cup
- Parmesan cheese (fresh and grated)-3 tbsps.
- Fresh, chopped basil-1 tbsps.
- Fresh chopped thyme-1 tsp
- Black pepper, freshly ground-1/2 tsp
- In a medium skillet, heat olive oil, over medium heat. The skillet must be coated with cooking spray.
- Add to pan, rice and garlic; sauté till rice is toasted slightly (2 minutes).
- Add broth, water and salt.
- Bring to boil.
- Reduce heat and let it simmer for 15 minutes or till liquid is absorbed.
- Keep away from heat and allow to stand for 5 minutes.
- Add nuts, onion, thyme, basil, cheese and pepper.
These are some features of the highly aromatic, delicious and nutritious Basmati rice.