Guide to Rice Varieties and How to Cook Them

Rice is undeniably one of the most important diet staples globally, but not all rice is created equal. There are more than 120,000 different strains out there varying in grain size, flavor, texture and nutrition content. Check out our guide below to learn about some of the most popular rice varieties and how to incorporate them into your meals.

White Rice

White rice is a term that can encompass several different varieties including jasmine, basmati, arborio and sticky. However, all white rices are milled with the husk, bran and germ removed. This helps prevent spoilage and also makes these varieties easier to digest. White rice can be long, medium or short grain, and can have a starchy or light, fluffy texture.

While white rice is often villainized for being less nutritious, as the removed germ is rich in vitamins and minerals, it actually has some advantages. For one, white rice has a longer shelf life. It is also typically enriched with added nutrients like iron and B vitamins, which bumps up its nutrition value. Plus, its low fiber content could be beneficial for those suffering from digestive issues. That said, white rice generally scores higher on the glycemic index, a measure of how fast the body converts carbs into sugars that can be absorbed into the bloodstream.

To prepare white rice, combine 1 cup rice with 2 cups water or broth. Add salt and butter or oil if desired. Bring to a boil, then reduce heat and simmer for about 15 to 20 minutes and fluff with a fork before serving.

Recipe: Veggie Fried Rice with Shrimp

Brown Rice 

Meanwhile, brown rice preserves the entire rice grain, including the fiber-packed bran, carbohydrate-rich endosperm and nutrient-rich germ. In general, brown rice has higher amounts of vitamins and minerals compared to white rice, along with more antioxidants and essential amino acids. Compared to white rice, brown rice tends to have a chewier texture and nuttier flavor.

Brown rice is considered a whole grain since it has all three parts of the grain. Eating diets high in whole grains has a number of health benefits, including helping to maintain a healthy body weight and controlling cholesterol levels.

However, brown rice can also be more difficult for people to digest. Plus, it is susceptible to arsenic contamination, as it absorbs this toxic chemical element from the soil through its roots. Although this affects both brown and white rice, the milling process that white rice undergoes helps remove arsenic. However, a few studies have concluded that cooking rice similar to pasta can reduce 40 to 60% of inorganic arsenic content.

To cook brown rice, combine 1 cup rice with 2.5 cups water. Bring to a boil, then cover and simmer for 40 to 45 minutes.

See more: 7 Types of Whole Grains and How to Use Them

Arborio Rice

Arborio rice, with its quarter-inch oval grains, is typically white, though it is also available as a brown rice. Arborio is known for its high starch content and creamy taste. It is primarily used in the classical preparation of risotto, an Italian rice dish.

When making risotto, recipes generally recommend 3 or 4 cups of chicken broth or water to each cup of rice. However, you can also prepare arborio rice plain by combining 1 cup of rice with 2 cups of water or other cooking liquid. Bring the liquid to a boil, add salt or butter if desired, cover, and reduce heat to medium low. Then simmer until the liquid is completely absorbed and the rice is al dente.

Recipe: Risotto With Peas

Red Rice

Like brown rice, red rice is a whole grain. Its red hue comes from the oxidation of proanthocyanidins — chemical compounds that give the fruit or flowers of many plants their red, blue or purple hues — in its bran.

Red rice carries a nutty and slightly earthy flavor and is popular in South Asian cuisines, featuring in curries, rice salads and stir-fries. Red rice is especially high in fiber, with three times more than white rice and two times more than brown. It’s also rich in antioxidants and is packed with nutrients like iron, magnesium and B vitamins.

To cook red rice, combine 2 cups of water or broth with 1 cup of rice. You can add salt and cooking oil. Gently simmer for 45 to 50 minutes. You can also soak the rice beforehand, which will shorten cooking time.

Basmati Rice

Basmati rice, native to India and Pakistan, also comes as white or brown. Both have a nutty taste and a distinct smell that many compare to popcorn. The word basmati even means “full of aroma” or “fragrant” in Hindi.

This long-grain rice can be utilized in a variety of dishes, including pilafs and stir-fries. For instance, this spiced rice pilaf combines basmati rice with ingredients like cardamom, bay leaves, anise, cinnamon, scallions and dill.

For every cup of basmati rice, add 1.5 to 1.75 cups of water. Bring to a boil, cover and turn heat to low. Simmer for 15 to 20 minutes until the water is absorbed. Once the rice is soft, remove the pot from the heat and let it sit for five minutes before fluffing with a fork. It is also recommended to rinse the rice before cooking by swishing it in water and draining with a fine-mesh strainer.

Recipe: Citrus-Glazed Salmon Over Coconut Basmati Rice

Black Rice

Black rice, also known as purple or forbidden rice, is rich in protein, fiber and antioxidants. In fact, research suggests that black rice contains more antioxidants than any other type. It has a slightly nutty flavor and is described as “plumper” than white rice. The nuttiness pairs well with rich meats like lamb or pork, and it can also be used as a base in stir-fries, salads and grain bowls.

To cook black rice, combine 1 cup of grain with 2 cups of water. Simmer covered for about 30 minutes until the rice is tender and chewy.

Wild Rice 

Wild rice isn’t actually rice at all. It comes from the seed of a semi-aquatic grass that grows naturally throughout the Great Lakes region and has a firm and nutty texture. While it mimics conventional rice in many ways, wild rice tends to be longer and has an earthier flavor.

The ratio of wild rice to liquid is generally 1:3; sometimes 1:4 is recommended. A covered simmer time of 40 to 55 minutes is generally advised. Grains triple in size, so 1 cup of dry rice will make 3 cups cooked.

Wild rice works well as a side dish, especially with proteins like chicken and salmon. It is also popular as a pilaf and as a base for stuffings. Plus, you can even incorporate it in meatballs.

Recipe: Sweet Potato and Wild Rice Salad