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Brown Rice

February 27, 2023

Hearty and healthy, and great to have in the pantry, brown rice is packed with nutrition and makes an excellent, tasty side dish!


Homemade brown rice cooked in water, salt and olive oil in a serving bowl with a spoon
Photography by Gayle McLeod

Is Brown Rice Healthy?

Brown rice is a simple, nutritious addition to any meal. Once a staple of the Southern California health food movement and macrobiotic diet prescribed by George Ohsawa, brown rice has since lost its hippie aura and is now a modern meal staple. And it’s true, when it comes to brown rice vs white rice, going with brown is a healthier option. This is because it’s less processed. The two outer layers of a grain of brown rice, the bran and the germ, haven’t been removed. These parts of the rice contain the most vitamins and minerals, making them the most nutritious parts. And your taste buds won’t be disappointed! Brown rice has a delicious nutty flavor that’ll have you asking for seconds. Let’s take a look at the benefits of brown rice:

  • Brown rice is full of manganese, a mineral that aids in the healing of injuries, bone development, nerve function, and blood regulation.

  • Brown rice is an excellent source of fiber, which helps to keep you fuller for longer.

  • Brown rice is full of a compound called lignans, which are associated with lower blood pressure and lower levels of cholesterol.

dried brown rice ready to be cooked in water, salt and olive oil
water, salt, olive oil and brown rice in a small pot ready to cook

How to Cook the Best Brown Rice

Brown rice prep takes five minutes, this includes a good rinse with cold water until the water runs clear. This will get rid of the extra starch so that the rice won’t be too sticky. Then you let the brown rice cook on the stove for about an hour.

Add the rinsed rice to a saucepan along with the two cups of water, olive oil, and sea salt. The brown rice to water ratio for this recipe is one part rice to two parts water. Stir it all up, cover, and reduce the heat to low. This is a good time to assemble and prepare some things to accompany that pot of brown rice. We love brown rice as a foundation for a Salmon Sushi Bowl or in a Green Curry Buddha Bowl.

Brown rice cooking time can vary, so be sure to follow the package instructions. However, it does cook for a bit longer than white rice, since it has extra layers (the hull that is removed for white rice). This just means that brown rice requires a little extra cooking time to soften it up, and we think that the payoff is definitely worth the investment.

When the rice is done, fluff it up with a fork and let it sit for ten more minutes so that it can develop the right texture.

homemade brown rice cooked with water, salt and olive oil in a pot being fluffed with a pork
homemade brown rice cooked with water, salt and olive oil in a serving bowl

Tools You’ll Need

What to Pair with Your Brown Rice

Brown rice is the perfect accompaniment to so many dishes. Try using it wherever you would use white rice for a little variety. Here are a few great meal starters:

homemade brown rice cooked with water, salt and olive oil in a serving bowl

Brown Rice is the Best Rice

Brown rice to the rescue! Rest easy knowing that this simple brown rice recipe will make a hearty meal addition, and a great choice for your body too. Get creative and show us how you use it at @themodernproper and #themodernproper!

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Brown Rice

  • Serves: 4
  • Prep Time:  5 min
  • Cook Time:  50 min
  • Calories: 189


  • 1 cup brown rice, rinsed
  • 1 teaspoon extra-virgin olive oil
  • ½ teaspoon sea salt


  1. In a medium saucepan, bring 2 cups of water to a boil over high heat. Stir in the rice, olive oil, and sea salt. Reduce the heat to low, cover, and cook until the liquid has been absorbed, about 40 minutes.

  2. Turn off the heat. Remove the lid and fluff the rice using a fork. Cover and let sit for another 10 minutes before serving.

Nutrition Info

  • Per Serving
  • Amount
  • Calories189
  • Protein4 g
  • Carbohydrates35 g
  • Total Fat5 g
  • Dietary Fiber2 g
  • Cholesterol0 mg
  • sodium290 mg
  • Total Sugars0 g

Brown Rice

Questions & Reviews

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  • Jenn

    perfect instructions, thank you!

    Thanks, glad they were helpful!