The mistake you make when cooking brown rice
Brown rice is the most nutritious version of rice, rich in fiber, B vitamins and minerals such as magnesium and phosphorus. But despite being healthy, many people make mistakes when preparing it and the result is hard, dry or indigestible rice.
The problem doesn't lie in the pan... but in a simple detail that almost nobody respects.
The mistake: not soaking brown rice before cooking
Yes, this is the biggest mistake: skipping the soaking (leaving the brown rice to soak in water for a few hours or overnight).
Brown rice contains phytic acid, a natural substance present in the bran (the outer part of the grain) which:
- Impairs digestion
- impairs the absorption of minerals such as iron, zinc and calcium
- And makes cooking much more time-consuming and inefficient
According to the Harvard T.H. Chan School of Public Health, soaking helps to reduce phytic acid and soften the fibers, making brown rice more nutritious and easier to digest.
How to do it right:
1. Leave to soak for at least 8 hours (or overnight)
Cover with twice as much water and keep in the fridge or a cool place. You can add 1 tablespoon of vinegar or lemon to help break down the phytic acid.
2. Discard the soaking water before cooking
It may contain residues and released anti-nutrients.
3. Cook normally with new water
The cooking time will be shorter (around 20-25 minutes) and the rice will be softer, looser and much more digestive.
Extra tip:
Undercooked brown rice is one of the common causes of gas, bloating and a feeling of "heaviness in the stomach" in healthy diets.
The remoulade alone completely changes the experience on the plate and in the gut.
Did you prepare it the right way?
If you think you don't like brown rice, maybe you've just never eaten it the right way.
The secret isn't in spices or fancy techniques - it's in the patience of a simple stir.
Your gut (and your spoon) will thank you.
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