No rice? No worries … our guide to rice substitutes


No rice No worries … our guide to rice substitutes2.jpg

Rice is great, it’s cheap, filling and its mild-taste means that everyone will eat it from the young to the elderly and everyone in between. But as we all know, it’s also in hot demand at the moment so maybe it’s time to explore some alternatives to rice. Here’s five options for you to try:

1.       Riced cauliflower

Looking for a low-carb and low-kilojoule option? This is it! The flavour is mild and the texture and appearance are very similar to rice so you might even be able to trick the kids into eating another veggie. 

To make riced cauliflower grate cauliflower with a box grater or finely chop in a food processor. Cook over medium heat until tender.

2.       Riced broccoli

Prepared the same way as riced cauliflower, riced broccoli contains lots of vitamin C which is great for your immunity.

3.       Quinoa

Perfect for those needing a gluten-free alternative to rice, quinoa is also much higher in protein than rice. It contains all nine essential amino acids that the body needs so it is a really smart choice.

To prepare, add one part quinoa with two parts water to a saucepan and bring to a boil. Reduce the heat and cover allowing it to simmer until all the water is absorbed. Remove from heat and let rest for a few minutes before fluffing it with a fork.

4.       Couscous

Rich in fibre and protein, the tiny pearls of couscous add a great flavour and texture to food.

To prepare, add equal parts couscous and water and bring to the boil in a saucepan. Cook in the same way as quinoa.

5.       Cabbage

Another vegetable whose mild flavour makes it a great rice alternative. Chop it finely by hand or use a grater or food processor and then cook it with a small amount of oil over medium heat until it is tender.

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