Are you tired of the same old boring diet routine? Do you want to lose weight without sacrificing flavor or nutrition? Look no further! Brown rice is a nutritious and versatile ingredient that can be used in a variety of dishes, from savory stir-fries to sweet breakfast porridges. Not only is brown rice high in fiber and low in calories, but it’s also packed with nutrients like magnesium, selenium, and manganese.
In this article, we’ll explore 20 delicious brown rice recipes that will help you achieve your weight loss goals without sacrificing flavor or satisfaction. From spicy bowls to Mediterranean pilafs, and even sushi rolls and soups, there’s something for everyone on this list. Whether you’re a vegetarian, vegan, gluten-free, or just looking for some healthy inspiration, these brown rice recipes are sure to please.
Spicy Brown Rice and Black Bean Bowl
This recipe combines the comfort of brown rice with the bold flavors of black beans, all wrapped up in a spicy package. Perfect for a quick weeknight dinner or lunch on-the-go.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: avocado, salsa, or shredded cheese for topping
Instructions:
1. Cook brown rice according to package instructions using 2 cups of water.
2. In a large skillet, heat olive oil over medium-high heat. Add diced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in cumin and smoked paprika. Cook for 1 minute.
5. Add black beans to the skillet and stir to combine with the spice mixture. Season with salt and pepper to taste.
6. Serve cooked brown rice topped with spicy black bean mixture.
Cooking Time: Approximately 20-25 minutes
Lemon Garlic Brown Rice with Grilled Chicken
This flavorful and aromatic dish combines the brightness of lemon zest with the richness of garlic and chicken, all wrapped up in a fluffy brown rice. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 cup uncooked brown rice
– 2 cups water
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– 4 boneless, skinless chicken breasts
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a medium saucepan, combine rice and water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until water is absorbed.
3. While rice cooks, mix olive oil, garlic, lemon zest, salt, and pepper in a small bowl.
4. Grill chicken breasts for 5-6 minutes per side or until cooked through.
5. Fluff cooked rice with fork. Stir in garlic-lemon mixture. Serve with grilled chicken and garnish with parsley if desired.
Cooking Time: 25-30 minutes
Vegetable Stir-Fry with Brown Rice
This quick and easy recipe combines colorful vegetables with nutty brown rice, perfect for a weeknight dinner or lunch. With just a few ingredients and simple steps, you can enjoy a flavorful and nutritious meal.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 carrot, peeled and grated
– 1 broccoli crown, florets only
– 1 teaspoon soy sauce (optional)
– Salt and pepper to taste
Instructions:
1. Cook brown rice according to package instructions using 2 cups of water.
2. In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
3. Add sliced onion and cook until translucent, about 3 minutes.
4. Add minced garlic and cook for an additional minute.
5. Add bell pepper, carrot, and broccoli to the skillet. Cook until vegetables are tender-crisp, about 4-5 minutes.
6. Stir in soy sauce (if using) and season with salt and pepper to taste.
7. Serve cooked brown rice alongside the vegetable stir-fry.
Cooking Time: 20-25 minutes
Brown Rice and Avocado Salad
A nutritious and flavorful salad that combines the creamy richness of avocado with the nutty goodness of brown rice.
Ingredients:
– 1 cup cooked brown rice, cooled
– 2 ripe avocados, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooled brown rice and diced avocado.
2. Sprinkle the chopped cilantro over the top of the salad and toss gently.
3. Squeeze the lime juice over the salad and season with salt and pepper to taste.
4. Toss the salad again to ensure everything is well combined.
Cooking Time:
– Prep time: 10 minutes
– Total time: 15 minutes
Mediterranean Brown Rice Pilaf
This pilaf combines the nutty flavor of brown rice with the bright, sunny taste of Mediterranean herbs and spices. Perfect for a quick weeknight dinner or as a side dish for your next gathering.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh oregano
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add the onion and garlic; cook until softened, about 3 minutes.
3. Add the brown rice and cook, stirring constantly, for 1-2 minutes.
4. Add the water, parsley, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes or until the liquid is absorbed and the rice is tender.
5. Fluff with a fork and sprinkle with feta cheese (if using). Serve hot.
Cooking Time: 25-30 minutes
Brown Rice Sushi Rolls with Cucumber and Avocado
Experience the simplicity and freshness of homemade sushi rolls using brown rice and a combination of crunchy cucumber and creamy avocado.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup water
– 1/4 teaspoon salt
– 1 ripe avocado, sliced
– 1 cucumber, peeled and thinly sliced
– Optional: sesame seeds for garnish
Instructions:
1. Prepare the sushi rice by mixing cooked brown rice with 1/2 cup water and 1/4 teaspoon salt in a bowl. Let it sit at room temperature for at least 30 minutes.
2. Lay a sheet of nori seaweed flat on a cutting board or other surface. Spread about 1/2 cup of the prepared sushi rice onto the seaweed, leaving a 1-inch border at the top.
3. Place sliced avocado and cucumber in the middle of the rice.
4. Roll the sushi using your fingers or a bamboo sushi mat, applying gentle pressure to form a compact roll.
5. Slice into individual pieces using a sharp knife.
Cooking Time: None (assembled fresh)
Brown Rice and Lentil Soup
Warm up with this comforting and nutritious soup, perfect for a chilly day or a quick weeknight dinner.
Ingredients:
– 1 cup brown rice
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can diced tomatoes
– 1 teaspoon cumin
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the brown rice, lentils, vegetable broth, diced tomatoes, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the rice is tender and the lentils have broken apart.
3. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Teriyaki Brown Rice with Steamed Broccoli
This recipe combines the nutty flavor of brown rice with the sweet and savory taste of teriyaki sauce, served alongside a simple and healthy serving of steamed broccoli.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 2 tbsp teriyaki sauce
– 2 tbsp soy sauce
– 2 tbsp brown sugar
– 1 tsp sesame oil
– Salt to taste
– 4 cups broccoli florets
Instructions:
1. Cook the brown rice according to package instructions using 2 cups of water.
2. In a small bowl, whisk together teriyaki sauce, soy sauce, and brown sugar.
3. Add the sesame oil and stir well.
4. Once the rice is cooked, fluff with a fork and mix in the teriyaki sauce mixture.
5. Steam the broccoli florets until tender, about 4-5 minutes.
6. Serve the Teriyaki Brown Rice alongside the steamed broccoli.
Cooking Time: 20-25 minutes
Brown Rice Stuffed Bell Peppers
This recipe combines the natural sweetness of bell peppers with the savory flavor of brown rice, making for a delightful and nutritious meal. Perfect as a side dish or main course.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked brown rice
– 1/2 cup black beans, cooked
– 1/2 cup diced tomatoes
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers, remove seeds and membranes.
3. In a bowl, mix cooked brown rice with black beans, diced tomatoes, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Cover with foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
7. Serve hot, topped with shredded cheese if desired.
Cooking Time: 45-50 minutes
Brown Rice and Chickpea Curry
This recipe combines the nutty flavor of brown rice with the creamy richness of chickpeas, all wrapped up in a flavorful curry sauce. Perfect for a comforting meal or as a side dish.
Ingredients:
– 1 cup uncooked brown rice
– 2 cups water
– 1 can (14 oz) chickpeas, drained and rinsed
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Cook brown rice according to package instructions using 2 cups of water.
2. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add onions and cook until softened (3-4 minutes).
3. Add garlic, curry powder, cumin, and turmeric. Cook for 1 minute.
4. Stir in chickpeas and cooked brown rice. Season with salt and pepper to taste.
5. Serve hot.
Cooking Time: 20-25 minutes
Brown Rice Porridge with Almonds and Berries
Start your day with a nutritious and delicious breakfast porridge, perfect for chilly mornings. This recipe combines the comforting warmth of brown rice with the crunch of almonds and sweetness of mixed berries.
Ingredients:
– 1 cup brown rice
– 2 cups water or vegetable broth
– 1/4 cup sliced almonds
– 1 tablespoon honey or maple syrup (optional)
– 1/2 cup mixed berries (fresh or frozen)
– Pinch of salt
Instructions:
1. Rinse the brown rice and combine it with water or broth in a medium saucepan.
2. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the rice is tender.
3. Add sliced almonds, honey or maple syrup (if using), and salt. Stir well.
4. Simmer for an additional 5 minutes to allow flavors to meld.
5. Stir in mixed berries.
6. Serve warm, garnished with extra almonds and a sprinkle of cinnamon (optional).
Cooking Time: 25-30 minutes
Brown Rice and Tofu Scramble
This Brown Rice and Tofu Scramble recipe is a delicious and nutritious breakfast option that’s easy to prepare and packed with plant-based protein. Perfect for busy mornings, this dish is sure to start your day off right!
Ingredients:
– 1 cup brown rice
– 1/2 block firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon turmeric
– Salt and pepper to taste
– Optional: chopped bell peppers, mushrooms, or spinach for added flavor
Instructions:
1. Cook brown rice according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat.
3. Add diced onion and cook until translucent, about 3-4 minutes.
4. Add crumbled tofu and cook until lightly browned, breaking up with a spatula as needed.
5. Add garlic, turmeric, salt, and pepper. Stir to combine.
6. Serve scrambled tofu over cooked brown rice.
Cooking Time: Approximately 15-20 minutes
Brown Rice Salad with Grilled Shrimp
This refreshing salad combines the savory flavor of grilled shrimp with the nutty taste of brown rice, all wrapped up in a zesty dressing. Perfect for a quick and healthy meal or a light lunch.
Ingredients:
– 1 cup uncooked brown rice
– 2 cups water
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1/4 cup chopped fresh cilantro (optional)
– Zesty dressing (recipe below)
Instructions:
1. Cook brown rice according to package instructions.
2. Preheat grill or grill pan to medium-high heat. Season shrimp with salt, pepper, and garlic powder. Grill for 2-3 minutes per side, or until pink and cooked through.
3. In a large bowl, combine cooked rice, grilled shrimp, and chopped cilantro (if using).
4. In a small bowl, whisk together zesty dressing ingredients: 1/2 cup Greek yogurt, 1 tablespoon lemon juice, 1 minced garlic clove, and salt to taste.
5. Pour dressing over salad and toss to coat.
Cooking Time: 20-25 minutes
Brown Rice and Kale Stir-Fry
A nutritious and flavorful stir-fry that combines the nutty goodness of brown rice with the earthy taste of kale, perfect for a quick weeknight dinner.
Ingredients:
– 1 cup cooked brown rice (cooled)
– 2 cups curly kale, stems removed and chopped
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until translucent, about 3 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the kale and stir-fry until wilted, about 5 minutes.
5. Add the cooked brown rice to the skillet and stir-fry until heated through.
6. Season with soy sauce, salt, and pepper to taste.
Cooking Time: 15-20 minutes
Brown Rice Congee with Ginger and Scallions
This traditional Chinese congee recipe is a soothing and flavorful bowl of goodness, perfect for any time of the day. The combination of brown rice, ginger, and scallions creates a comforting and aromatic dish that’s sure to warm your heart and belly.
Ingredients:
– 1 cup brown rice
– 4 cups water
– 2 inches fresh ginger, sliced
– 2 scallions, thinly sliced
– Salt to taste
– Optional: sesame oil and chopped green onions for garnish
Instructions:
1. Rinse the brown rice thoroughly and soak it in water for at least 30 minutes.
2. Drain the rice and place it in a large pot with 4 cups of fresh water.
3. Add sliced ginger and bring to a boil.
4. Reduce heat to low, cover, and simmer for 45-50 minutes or until the rice is soft and creamy.
5. Stir in thinly sliced scallions and season with salt to taste.
6. Serve hot, garnished with sesame oil and chopped green onions if desired.
Cooking Time: 45-50 minutes
Brown Rice and Mushroom Risotto
Elevate your rice game with this hearty and comforting brown rice and mushroom risotto. A perfect blend of earthy mushrooms and nutty brown rice, this dish is sure to become a new favorite.
Ingredients:
– 1 cup brown rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1/2 cup white wine (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat olive oil in a large saucepan over medium heat.
2. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add sliced mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
4. Add garlic and cook for an additional minute.
5. Add brown rice and stir to coat with the mushroom mixture.
6. Gradually add warmed broth, stirring constantly and allowing each portion to absorb before adding more.
7. If using wine, add it after 20-25 minutes of cooking.
8. Cook until the rice is tender and creamy, about 30-35 minutes total.
9. Season with salt and pepper to taste.
10. Garnish with chopped parsley, if desired.
Cooking Time: Approximately 30-35 minutes.
Brown Rice and Eggplant Parmesan
A flavorful twist on the classic Italian dish, this recipe combines nutty brown rice with crispy eggplant slices, melted mozzarella cheese, and a tangy tomato sauce.
Ingredients:
– 1 cup cooked brown rice
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup tomato sauce (homemade or store-bought)
– 1 cup shredded mozzarella cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the brown rice according to package instructions.
3. In a separate pan, heat the olive oil over medium-high heat. Add eggplant slices and cook until golden brown on both sides, about 5 minutes per side.
4. In a baking dish, spread half of the tomato sauce at the bottom. Arrange 2-3 eggplant slices on top, then sprinkle with mozzarella cheese and season with salt and pepper.
5. Repeat the layers, finishing with a layer of mozzarella cheese.
6. Bake for 20-25 minutes or until the cheese is melted and bubbly.
7. Serve hot over cooked brown rice, garnished with fresh basil leaves.
Cooking Time: 35-40 minutes
Brown Rice and Quinoa Power Bowl
This vibrant bowl combines the nutty flavors of brown rice and quinoa with a medley of colorful vegetables, topped with creamy avocado and a sprinkle of crunchy nuts. A perfect blend of textures and flavors to start your day or fuel up for a workout.
Ingredients:
– 1 cup brown rice
– 1/2 cup quinoa
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 carrot, peeled and grated
– Salt and pepper to taste
– 1 ripe avocado, mashed
– 1/4 cup chopped almonds or walnuts
– Optional: your choice of protein (e.g., grilled chicken, tofu, or chickpeas)
Instructions:
1. Cook the brown rice and quinoa according to package instructions using 2 cups of water.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the bell pepper and carrot; cook for an additional 4-5 minutes or until tender.
4. Season with salt and pepper to taste.
5. To assemble the bowls, place a scoop of brown rice and quinoa mixture in the bottom, followed by the vegetable mixture, mashed avocado, and chopped nuts.
Cooking Time: 25-30 minutes
Brown Rice and Sweet Potato Hash
This hearty hash combines the natural sweetness of roasted sweet potatoes with the nutty flavor of brown rice, all wrapped up in a crispy, caramelized exterior. Perfect as a side dish or light lunch.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 cup cooked brown rice
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or thyme for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potato with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cooked brown rice to the skillet, stirring to combine with the onion mixture. Cook for 2-3 minutes, or until heated through.
5. Once sweet potato is done, add it to the skillet and stir to combine with the rice mixture. Season with salt and pepper to taste.
Cooking Time: Approximately 30-40 minutes
Brown Rice Pudding with Cinnamon and Honey
This classic dessert gets a warm and comforting twist with the addition of cinnamon and honey, perfect for a cozy night in. This simple recipe yields a creamy and aromatic pudding that’s sure to become a favorite.
Ingredients:
– 1 cup brown rice
– 3 cups water or milk
– 2 tablespoons unsalted butter
– 1/4 teaspoon ground cinnamon
– 1 tablespoon honey
Instructions:
1. Rinse the brown rice in a fine-mesh strainer and combine with the water or milk in a medium saucepan.
2. Bring to a boil, then reduce heat to low and simmer for about 45 minutes, or until the liquid is absorbed and the rice is creamy.
3. Remove from heat and stir in butter, cinnamon, and honey until melted and well combined.
4. Let cool slightly before serving warm or at room temperature.
Cooking Time: 45-50 minutes
Summary
Achieve weight loss success with these 20 delicious brown rice recipes! From spicy black bean bowls to Mediterranean pilafs, and from sushi rolls to porridge, there’s something for every taste bud. Each recipe combines the nutritious benefits of brown rice with protein-packed ingredients like chicken, lentils, tofu, and seafood. Discover how to make a flavorful stir-fry with vegetables and lean grilled chicken, or indulge in sweet treats like brown rice pudding with cinnamon and honey. Whether you’re a foodie or a health enthusiast, these recipes will inspire your weight loss journey.
