Fluffy basmati and earthy red rice to sticky black rice and nutty brown varieties, each grain tells a different story. A festive essential, rice is prepared and relished in various forms across India, especially during regional New Years like Baisakhi, Bihu, Poila Boishakhi, Vishu and Puthandu, which will be celebrated next week. While the taste and traditions associated with rice dishes are diverse, experts say they’re witnessing a shift towards healthier rice options, even during celebrations. “Red, black, and brown rice are considered the most nutritious. They contain more antioxidants, fiber, protein, and other vitamins and minerals.”
COOKING TECHNIQUES TO ENHANCE FLAVORS:
- Fry rice in ghee or oil before boiling to enhance its flavor and aroma.
- Add aromatic spices like cinnamon, cloves, bay leaves, and star anise while cooking.
- Boil rice in vegetable stock for richer flavor.
- Cook rice in milk to maintain its color and improves its texture.
WEST BENGAL:
Bengali vegetable pulao:
Using brown basmati rice increases the fiber and nutrient content, while replacing sugar with jaggery will add a richer flavor. For a twist, add chopped fruits like apricots and peaches during cooking. These fruits pair well with the spices, while enhancing the overall flavor profile of the pulao.
ASSAM:
Pitha:
During Bihu, Joha rice, a small-grained aromatic variety, is used to make pitha (rice cakes) and payas (rice pudding). The delicate fragrance of Joha adds a comforting richness to festive dishes.
PUNJAB:
Meethe chawal:
To enhance the taste of meethe chawal, incorporate milk cake or kalakand into the rice for a creamier texture. Add orange zest for refreshing citrus notes.
KERALA:
Payasam:
The basic payasam can be enhanced by using brown rice and almond milk. To make it healthier, use black rice instead of white, which will make it rich in fiber and minerals.
TIPS TO MAKE TRADITIONAL DISHES HEALTHIER:
- Opt for healthier varieties like brown or red rice.
- Use a non-stick pan for sauteing or frying to reduce the content.
- Substitute sugar with alternatives like honey, jaggery or dates.
- Substitute with pink salt.
- Focus on using fresh, organic ingredients.
HEALTHIER RICE TYPES YOU CAN EXPERIMENT WITH:
- Brown rice: retains bran, making it a more nutrient-rich option.
- Black rice: is high in antioxidants and iron.
- Red rice: is loaded with fiber and minerals.
- Hand-pounded rice: is closer to its natural form, with more texture and nutrients.
To make rice dishes healthier, use less oil or ghee but infuse flavor with spices, add more veggies for extra vitamins and fiber, and opt for brown rice.
