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Health Benefits of Rice

Rice is a rich source of complex carbohydrates and contains many nutrients. Of late, it has gained a bad name in weight-management diets. But its health benefits cannot be ignored.

basmati ricce

Here are a few details about health benefits of rice:

  • It is a good source of energy. The complex carbohydrates in rice take a long time for breaking down.
  • Diabetics can consume rice because it contains less starch than other types of food.
  • Basmati rice is rich in Iron, an essential mineral for the body.
  • Rice helps the body to fight diseases.
  • Brown rice which is rich in fibre prevents cancer especially colon cancer.
  • Low sodium content in rice helps control high blood pressure.
  • Rice contains all eight essential amino acids.
  • Folic acid content in rice reduces risk of cardio-vascular disease.
  • Rice is one among the rare food items lacking preservatives.
  • Its starch content is not digested but goes down into the bowel. This encourages growth of healthy bacteria and normal bowel movement.
  • It lacks gluten which is ideal for gluten-free diets.

Thus, rice has many health benefits.  It also has a soft, chewy texture and unique flavour that makes it adaptable to many recipes. Here is a great Asian recipe including rice.

Recipe of Biryani


  • Basmati rice, washed – 1 and a half cups
  • Water-1 litre
  • Yogurt-6 tbsp.
  • Rough cut scallions- 1 cup
  • Rough cut tomatoes- 1 cup
  • Chicken thighs-3
  • Garlic powder-1 tbsp.
  • Butter/ ghee-2 tbsp.
  • Salt- 1tsp or to taste
  • Small size carrot-1
  • Turmeric powder- 1/8 tsp
  • For topping, a few fried scallions

Spices and herbs:

  • Whole cumin-1/4 tsp
  • Black peppercorns- ½ tsp
  • Broken pieces of cinnamon- 1 inch
  • Cardamom seeds-6
  • Lemon, medium size with skin removed-1
  • Cloves -1/2 tsp
  • Bay leaf -1


  • Mix all the spices and herbs.
  • Heat Ghee/ butter in a non-stick saucepan
  • Stir fry herbs and spices- till you get a fragrant aroma
  • Add the sliced scallions and sauté till golden brown
  • Add tomatoes and cook till they are wilted
  • Throw in the chicken thighs (optional at this stage)
  • Add yogurt, garlic powder and salt.
  • Cook with cover till chicken assumes a colour change
  • Add 1 litre of water. Bring to boil.
  • Add the rice. After it is cooked (70%), sprinkle turmeric powder, grated carrot and fried scallions.
  • Cover with lid and cook till water is absorbed. Add more water if rice is not cooked.
  • Biryani chicken may be fried, grilled or baked or just cooked with rice.
  • Empty biryani into a wide biryani dish. Place chicken on rice. Garnish with fried scallions.
  • Serve hot.

Basmati rice isa special type of rice, grown in the foothills of the Himalayas in the Indian sub-continent. It is a long-grained rice with unique flavourand aroma. There are two types of best super premium basmati rice: White and Brown rice. Brown rice is whole grain rice with bran intact. White rice is polished or refined rice whose bran has been removed with only kernel intact.

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