Fancy a few rice alternatives and more variety in your diet? There are many delicious grains that can all compete with rice. Today I'll tell you which are the best substitutes!
Rice is such a Art all-rounder in the kitchen, right? Whether in the Vegetable pan, as Filling or as a simple Supplement - he is simply everywhere. And we love him for it! 🥰✨
But did you know that rice is often contaminated with pesticides and Shipped halfway around the world has to be processed before it ends up on our plates?
So it's worth taking a look at via the Edge of the plate and a few domestic alternatives that are not only healthier, but also at least as delicious. 😋
Imagine if you could give your favorite dishes a new twist without sacrificing taste or texture. Versatility to do without. Sounds good, doesn't it?
I'll take you on a culinary journey of discovery and show you how you can easily replace rice with other exciting ingredients. From classic grains to new discoveries - there's a whole world of Rice alternativesthat is just waiting for you to explored to become. Are you ready to rediscover your kitchen? Then let's get started!
Why should I substitute rice?
I'm not the only one who likes to eat rice regularly. Per capita consumption in Germany has more than doubled in the last 30 years and now stands at 5.4 kg per year. If you look at the Europe comparison then it is even 10 kg per head. 😯☝️
Small comparison: We eat an average of 7.4 kg of noodles per year (data from the German Federal Statistical Office). Long-grain rice is the most common variety, including basmati and jasmine rice.
Although white rice is cheap, filling and versatile in the kitchen, it has one disadvantage: apart from the Carbohydrates (about 75 %) it offers only very few nutrients and vitamins. 🙅♀️
Rice is grown in many places around the world, but it is most commonly grown in Asia and Africa. Rice also grows well in southern Europe, but they only provide a tiny fraction of the global rice harvest, which is why the rice on our plates is often travels long distances.
But it is not only the long transportation that makes these popular cereals Not very sustainable makes. In rice cultivation, the Water consumption much higher than with other cereals. In addition, flooded rice fields contribute to global warming due to their high methane emissions.
If you want to reduce your rice consumption for the sake of the environment, you don't have to give up your favorite rice dish. Regional grain varieties such as spelt and millet can be used as Alternative to rice can be used. Low-carb and gluten-free diet plans can also find a surprisingly tasty substitute.
What are the nutritional values of rice?
So that you know whether the Rice alternative is suitable for you, I have noted all the nutritional values you should know. The nutritional values always apply to the uncooked food.
100 grams of basmati rice have
- 360 calories
- 7,4 g protein
- 78 g carbohydrates
- 1,1 g fat
Vitamins, trace elements, minerals and the like are hardly found in rice - similar to white flour, the really healthy parts of the rice grain are removed. Except for wholegrain rice.
The only question that remains is: Which rice makes you fat? Is white rice really unhealthier than brown? That's a long story. You can read these answers here: "Is rice healthy or does it make you fat?" 🤔
What rice alternatives are there?
Whether for health reasons or simply for culinary curiosity, Many people are looking for alternatives to conventional rice. 😋😯
I will now introduce you to My top 10 rice alternatives before. There's something delicious here for every taste and every dietary habit. From cauliflower rice to quinoa - discover delicious and healthy ideas for more variety on your plate:
Why is spelt rice a good substitute for rice?
Although there is rice in the word, spelt rice has little to do with conventional rice. Spelt rice is de-furred and ground spelt grains.
This means that the grains can be prepared just like normal rice. However, spelt contains much more nutrients such as minerals and vitamins. And any amount Dietary fiber, that keep you full for a long time and Stimulate digestion.
Spelt rice has a firmer bite than conventional rice. The taste is strong and nutty. It is therefore ideal for savory dishes. It is particularly good in Roast patties, Soups, casseroles, risotto or as a filling for stuffed peppers and zucchinis.
100 grams of spelt rice have these nutritional values
- 331 calories
- 12,3 g protein
- 62 g carbohydrates
- 2,7 g fat
Spelt rice fills you up because it 6x as much fiber than conventional rice. It also contains twice as much protein.
Due to its high vitamin B and magnesium content strengthens the nerves. For vegetarians it is a particularly good source of iron.
Tip: You can order spelt rice at Amazon. The seller Dinkelhof Horstmann delivers free of charge original spelt, de-pelted, cleaned and ground.
How couscous performs as a rice alternative
Everyone has eaten couscous, right? If not, you should definitely try it. It tastes delicious and cooks even faster than rice.
In North Africa, ground grain is a staple food - similar to potatoes here. Depending on the region Couscous from millet, barley or Wheat consist of. Couscous, which you can buy in the supermarket, consists of 90 % wheat semolina. In other words, finely grated wheat grains - it is therefore not gluten-free.
Couscous is very suitable as an alternative to rice. However, the consistency is a little different. The Grain are much finer. Like rice, you can also use it for savory or sweet dishes.
How to prepare couscous properly!
100 grams of couscous have these nutritional values
- 329 calories
- 9 g protein
- 69 g carbohydrates
- 1 g fat
For every 100 grams of couscous instead of rice, you can save at least 30 calories and a few carbohydrates.
Couscous contains Potassium and B vitamins. His many Dietary fiber and the low fat content keep us full for a long time.
Delicious recipes with couscous:
- Stuffed tomatoes with couscous
- Couscous salt with feta and vegetables
- Couscous breakfast with mango!
TipCouscous is now available in almost every supermarket. Or on Amazon.
Why bulgur is a good alternative for rice
Have you ever heard of Bulgur heard of it? It's not yet as common here as couscous or rice. Nevertheless, it is really tasty.
It has only a very slight taste of its own - I would describe it as nutty. It therefore goes well with spicy and sweet dishes. It is particularly widespread in the oriental cuisine.
Bulgur is slightly coarser than couscous and finer than rice. What the two have in common, however, is that they are made from Durum wheat exist. However, the manufacturing process is a little different.
100 grams of bulgur have these nutritional values
- 360 calories
- 12 g protein
- 76 g carbohydrates
- 1,3 g fat
Bulgur is not gluten-free.
You will find a number of B vitamins, vitamin E, potassium, phosphorus and magnesium. Also Iron, zinc and Manganese.
My favorite recipes are Bulgur patties with potatoes!
Yummy - bulgur salad with sun-dried tomatoes!
Tip: You can order bulgur including recipes online or in some supermarkets.
Why green spelt is a good substitute for rice
Have you ever heard of Green spelt as Rice alternative heard? This is not a separate type of grain, but nothing other than Spelt. Namely Semi-ripe grains, which are dried. How tasty it is was discovered by chance.
It is mentioned in documents for the first time in 1660. Incidentally, the idea of eating unripe spelt came about because of bad weather. When crop failures threatened, it was simply harvested before maturity and dried.
The taste of green spelt is Slightly nutty and smoky. After the harvest, it is Roasted and then smoked. Green spelt tastes wonderful in Soups, as Fritters or as a direct substitute for rice.
100 grams of green spelt have these nutritional values
- 324 calories
- 11,6 g protein
- 63 g carbohydrates
- 2,7 g fat
Green spelt is not gluten-free.
Green spelt is often called Nerve food because it contains lots of B vitamins that strengthen the brain and nerves.
On top of that, there's a large portion of Magnesium and Phosphorus. The grain is very interesting for vegetarians and vegans because it contains a Very high iron content (4 mg per 100 g).
Tip: Green spelt is only available in very few supermarkets. But you can also buy it online.
Great recipe ideas with green spelt
Why cauliflower is a good low carb rice alternative
Have you ever from Cauliflower rice belongs to? Many low carb fans swear by it. And you should try it too. It tastes delicious and is much healthier and lower in calories as normal rice.
It is well suited as an alternative, but the Taste some takes some getting used to. Chop the cauliflower in a food processor, but only until it is mushy.
Then fry it in the pan for 3 minutes. I always season with Salt, pepper and curry from.
100 grams of cauliflower have these nutritional values
- 22 calories
- 2,5 g protein
- 2.3 g carbohydrates
- 0,3 g fat
The calorie and nutritional value point clearly goes to cauliflower. With only 22 calories per 100 grams it leaves all other rice alternatives far behind. On top of that, there's plenty of Vitamin C, K, magnesium and potassium.
My favorite cauliflower recipes:
- Basic recipe for cauliflower rice
- Cauliflower brownies - extra chocolaty!
- Yummy: Cauliflower curry
- Cauliflower as a pizza dough substitute!
- And totally ingenious: low carb sushi with cauliflower!
Why you should eat millet regularly
For a long time, millet was the Main cereal type throughout Europe. Especially in the Middle Ages it was widespread. Millet was then gradually replaced by Wheat replaced. Fortunately, today the nutrient-rich grain is back on our plates more often.
You can use millet in savory and sweet dishes use. It goes well with fruit and yogurt, but also with tomato sauce, meat and fish.
You can also use it to Patties, bread, soups or casseroles make
100 grams of millet have these nutritional values
- 350 calories
- 6 g protein
- 75 g carbohydrates
- 2 g fat
Millet is gluten-free.
Have you ever heard that millet Good for hair and nails is? This is due to the high Silicon contentwho, by the way, also Tightens connective tissue. ☝️✨
TipMillet is available in every supermarket. Or on Amazon. You can choose between brown millet and white millet. I like to use brown millet to bake gluten-free bread, for example.
Try these recipes:
- Millet vegetable pan
- Millet patties
- Sweet millet porridge for breakfast
- Millet porridge with apricots
How to properly prepare pearl barley
Pearl barley is also Rolling Barley called. The peak season is when it's cold outside, then it comes into its own. Soups and Casseroles for use.
So pearl barley is nothing more than unground barley grainswhere the outer layers are removed. So it doesn't look so good in terms of nutritional values. However, the sty is thereby very easy to digest and has a positive effect on the stomach.
One major disadvantage, however, is that pearl barley is a very long cooking time have. It is therefore wise to soak them for a few hours beforehand.
100 grams of pearl barley have these nutritional values
- 343 calories
- 9,7 g protein
- 71 g carbohydrates
- 1,4 g fat
Pearl barley is not gluten-free.
Tip: You can order barley barley online. Or buy in many organic markets.
Recipe ideas for you:
- Grupa risotto with tomato sauce and feta
- Barley salad with rocket, tomatoes, corn, onions
- Pearl barley soup with herbs and carrots
Why you should give the ancient grain kamut a chance
Kamut? What is that? If you take a close look at the bakery, you'll notice one or two things. Baked goods with kamut (also Khorasan wheat) stand out. For a long time, the ancient grain was very, very quiet. For about a year now, it has been increasingly common again.
What exactly makes kamut so special?
Khorasan wheat is the Ancestor ours modern wheat. Even before 6000 years bread was baked with it.
The problem with this is that Kamut not so profitable is like conventional wheat. This makes it more expensive. However, the great advantage of growing it is that it is not as susceptible to pests and diseases. This is what makes it so attractive for many organic farmers.
Flavorful is Kamut normal wheat very similar. Some describe it as something nuttier.
100 grams of kamut have these nutritional values
- 368 calories
- 13,8 g protein
- 73 g carbohydrates
- 1,3 g fat
At Difference to normal Wheat contains the ancient grain 40 % more proteins and 35 % more magnesium and zinc.
Kamut can be used as a substitute for white flour in baking. But also as an alternative to long-grain rice and Co makes the ancient grain very good.
You need one portion of kamut rice:
- 100 g kamut
- four times the amount of liquid
Cook the kamut in salted water or broth if you want to use it instead of rice. However, you need to be patient, until the grains are cooked, it takes about 45 minutes.
Tip: Kamut is very difficult to obtain. I have seen the grains so far only in an organic store. But you can also buy kamut online in small quantities.
How quinoa performs as a rice alternative
Quinoa is not a regional product. It is mostly imported and has a long journey behind it. It often comes from the Andes and has been cultivated here since 5000 years cultivated.
The Incas were convinced that quinoa was a Miracle plant is. And rightly so. Because the pseudocereal contains lots of healthy nutrients. You'll find lots of essential amino acids such as lysine, tryptophan and cystine. But also magnesium, iron, potassium, calcium and manganese.
All of this makes quinoa a very healthy grain for vegans and a good source of protein.
100 grams of quinoa have these nutritional values
- 370 calories
- 12,2 g protein
- 64 g carbohydrates
- 6,1 g fat
The big advantage is that this is a gluten-free rice substitute acts.
Quinoa makes a very good substitute for rice. The Preparation of quinoa is very uncomplicated. You can mix it with vegetables or with yogurt and fresh fruit. It always tastes delicious and very varied.
Take a look at these recipes:
Tip: You can order organic quinoa from Reishunger on Amazon.
Why corn semolina is one of the most delicious rice alternatives
Ever heard of Corn Semolina heard? They are called fine ground corn kernels also Polenta. Polenta is actually a dish made from maize semolina - but the term is usually used as a synonym.
This rice substitute definitely brings a lot Color on the plate. Corn semolina is a good Rice alternative for all those who have problems with Gluten have
Polenta contains a lot of complex carbohydrates. He will therefore Slowly digested and keeps us Long full. It is therefore a good alternative to white rice.
Polenta is boiled, baked or fried maize semolina. It comes in countless recipes for this. Some are prepared with water, others with milk or stock. Whichever you choose, you need: 1 part semolina and 4 parts liquid. After 20 minutes on the lowest heat, you can enjoy it. 😋🤩
I like to add corn semolina to the Soup, when things need to be done quickly. Or use it as an ingredient for Homemade gnocchi.
100 grams of polenta have these nutritional values
- 348 calories
- 8,8 g protein
- 73 g carbohydrates
- 1,1 g fat
Corn semolina is gluten-free.
The combination of cornmeal and legumes is particularly interesting and healthy for our body. Because you provide it with a lot of vegetable protein. Try it with cornmeal, beans and tomato sauce. Tastes mega delicious!
Polenta contains Vitamin B1 and B5 also vitamin K and magnesium.
Try these recipes:
- For breakfast: Masigrieß porridge with apple sauce
- Quick polenta patties with sage
- Mega delicious: polenta pizza!
My conclusion
There are incredible Many and tasty rice alternativesthat you should regularly include in your diet. The more variety we eat, the more Vitamins and Minerals is what we eat. What's more, variety simply tastes much better than the same dish every time.
They also make a good substitute for rice Potatoes, sweet potatoes and Jerusalem artichoke.
Just take a look around the supermarket or organic store and discover the many delicious options! 😋✨
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