Are you looking for a nutritious and delicious way to make rice? Look no further! Rice is a staple food in many cultures, but it doesn’t have to be boring or unhealthy. With these 18 healthy rice recipes, you’ll never get bored with your meals again.
From classic combinations like quinoa and brown rice salad, to more adventurous options like spicy black bean and rice bowls, there’s something for everyone here. Whether you’re a vegetarian, vegan, gluten-free, or just looking for some inspiration in the kitchen, these recipes are sure to please.
In this article, we’ll explore 18 different healthy rice recipes that combine flavorful ingredients with nutritious whole grains. From savory stir-fries to sweet and satisfying casseroles, each recipe is carefully crafted to provide a balanced meal that’s both delicious and good for you.
Stay tuned for the rest of the article to get inspired and start cooking!
Quinoa and Brown Rice Salad
This hearty salad combines the nutty flavors of quinoa and brown rice with a medley of colorful vegetables, making it a perfect side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked brown rice
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa and brown rice.
2. Add mixed greens, cherry tomatoes, and red bell pepper on top of the grain mixture.
3. Sprinkle chopped parsley over the salad.
4. Drizzle olive oil and apple cider vinegar over the salad; season with salt and pepper to taste.
5. Toss gently to combine.
Cooking Time: 30 minutes (includes cooking quinoa and brown rice)
Vegetable Stir-Fry with Brown Rice
This quick and flavorful stir-fry recipe combines colorful vegetables, savory seasonings, and nutty brown rice for a nutritious and satisfying meal. Perfect for a weeknight dinner or a healthy lunch.
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
– Salt and pepper to taste
Instructions:
1. Cook brown rice according to package instructions.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add onion, garlic, bell pepper, carrot, and broccoli; stir-fry for 4-5 minutes or until vegetables are tender-crisp.
4. Stir in soy sauce; season with salt and pepper to taste.
5. Serve vegetable stir-fry over cooked brown rice.
Cooking Time: 15-20 minutes
Lemon Herb Cauliflower Rice
Elevate your meal with this vibrant and flavorful side dish, perfect for accompanying grilled meats or as a vegetarian main course.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh parsley, chopped
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat the olive oil over medium-high heat.
5. Add the garlic and cook for 1 minute, stirring constantly.
6. Add the processed cauliflower “rice” to the skillet, cooking for 2-3 minutes or until slightly tender.
7. Stir in the chopped parsley, lemon juice, salt, and pepper.
8. Serve hot, garnished with additional parsley if desired.
Cooking Time: 15-20 minutes
Spicy Black Bean and Rice Bowl
This flavorful bowl combines the warmth of cumin and chili powder with the comfort of creamy black beans, all served atop a bed of fluffy white rice. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 1 can (15 oz) black beans, drained and rinsed
– 1 small onion, diced
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– Optional: chopped cilantro, lime wedges, or shredded cheese for garnish
Instructions:
1. Cook the rice according to package instructions using 2 cups of water.
2. In a large skillet, heat 1 tablespoon of oil over medium-high heat. Add the onion and bell pepper; cook until tender, about 5 minutes.
3. Add the cumin, chili powder, salt, and pepper. Stir to combine. Add the black beans; stir to coat with spice mixture.
4. Serve the spicy black bean mixture atop cooked rice.
Cooking Time: 25-30 minutes
Turmeric Coconut Rice with Veggies
This vibrant dish combines the warmth of turmeric with the creaminess of coconut, all wrapped up in a flavorful rice bowl filled with roasted veggies. Perfect for a quick and nutritious meal or as a side dish to complement your favorite proteins.
Ingredients:
– 1 cup uncooked white or brown rice
– 2 cups water
– 1/2 teaspoon ground turmeric
– 1/4 teaspoon salt
– 1 tablespoon coconut oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, seeded and sliced
– 1 cup mixed veggies (such as broccoli, carrots, and snap peas)
Instructions:
1. Cook the rice according to package instructions using 2 cups of water.
2. In a large skillet, heat the coconut oil over medium-high heat. Add the onion, garlic, bell pepper, and mixed veggies. Roast for 10-12 minutes or until the veggies are tender.
3. Stir in the cooked turmeric and salt.
4. Combine the cooked rice with the roasted veggies and stir to combine.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Wild Rice and Mushroom Pilaf
A flavorful and nutritious side dish that combines the nutty taste of wild rice with the earthy flavor of mushrooms, perfect for any occasion.
Ingredients:
– 1 cup wild rice
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Rinse the wild rice in a fine mesh strainer and drain well.
2. In a medium saucepan, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the sliced mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
4. Add the wild rice, water or broth, and thyme to the saucepan. Season with salt and pepper to taste.
5. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes or until the rice is tender and fluffy.
Cooking Time: 45 minutes
Mediterranean Rice Stuffed Peppers
Transform bell peppers into a flavorful, nutritious meal by filling them with aromatic Mediterranean rice and savory ingredients.
Ingredients:
– 4 large bell peppers (any color)
– 1 cup cooked white or brown rice
– 1/2 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted green olives, sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, combine cooked rice, parsley, feta cheese, olives, garlic, salt, and pepper. Mix well.
4. Stuff each bell pepper with the rice mixture, filling them as full as possible.
5. Drizzle olive oil over the peppers and place them on a baking sheet.
6. Bake for 25-30 minutes or until the peppers are tender.
Cooking Time: 25-30 minutes
Garlic Butter Cilantro Lime Rice
Elevate your rice game with this flavorful and aromatic side dish, perfect for pairing with grilled meats or as a base for burritos. With its creamy garlic butter, fresh cilantro, and zesty lime juice, this recipe is sure to become a family favorite!
Ingredients:
– 1 cup uncooked white or brown rice
– 2 cups water
– 2 tablespoons unsalted butter
– 1 clove garlic, minced
– 1/4 cup chopped fresh cilantro
– Juice of 1 lime (about 2 tablespoons)
– Salt to taste
Instructions:
1. Cook the rice according to package instructions using 2 cups of water.
2. In a small saucepan, melt the butter over medium heat. Add garlic and sauté for 1 minute.
3. Stir in chopped cilantro and lime juice. Season with salt to taste.
4. Once the rice is cooked, fluff it with a fork and add the garlic butter mixture. Mix well to combine.
5. Serve hot, garnished with additional cilantro if desired.
Cooking Time: 20-25 minutes
Teriyaki Chicken and Rice Bowl
Savor the flavors of Japan with this sweet and savory Teriyaki chicken dish, served over a bed of fluffy rice.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 1/2 cup teriyaki sauce (homemade or store-bought)
– 2 cups cooked white rice
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the vegetable oil over medium-high heat.
3. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove from heat and set aside.
4. In the same skillet, add the sliced onion and minced garlic. Cook until the onion is translucent, about 2-3 minutes.
5. Return the chicken to the skillet and pour in the teriyaki sauce. Toss to coat and cook for an additional 2-3 minutes or until the chicken is cooked through.
6. Serve the chicken over a bed of cooked white rice.
Cooking Time: 20-25 minutes
Spinach and Feta Rice Casserole
A flavorful and satisfying casserole that combines the richness of feta cheese with the nutritional benefits of spinach, all wrapped up in a comforting bowl of rice.
Ingredients:
– 1 cup uncooked white or brown rice
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the rice according to package instructions using 2 cups of water.
3. Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
4. Add minced garlic and cook for an additional minute.
5. Stir in thawed spinach and cook until wilted.
6. In a large mixing bowl, combine cooked rice, spinach mixture, and crumbled feta cheese. Season with salt and pepper to taste.
7. Transfer the mixture to a 9×13 inch baking dish and bake for 25-30 minutes or until the casserole is lightly browned.
Cooking Time: 25-30 minutes
Jasmine Rice with Steamed Vegetables
This aromatic and flavorful dish is a perfect accompaniment to your favorite stir-fries, curries, or grilled meats. With the fragrance of jasmine rice and the tenderness of steamed vegetables, this recipe is sure to please even the pickiest eaters.
Ingredients:
– 1 cup jasmine rice
– 2 cups water
– 1 tablespoon vegetable oil
– 1 small onion, peeled and chopped
– 2 cloves garlic, minced
– 1 cup mixed vegetables (carrots, broccoli, bell peppers, etc.)
– Salt to taste
Instructions:
1. Rinse the jasmine rice in a fine-mesh strainer and drain well.
2. In a medium saucepan, combine the rice and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed.
3. Heat the vegetable oil in a separate pan over medium-high heat. Add the chopped onion and cook until translucent.
4. Add the minced garlic and cook for an additional minute.
5. Add the mixed vegetables to the pan and season with salt to taste. Steam until tender, about 5-7 minutes.
6. Serve the steamed vegetables alongside the cooked jasmine rice.
Cooking Time: 25-30 minutes
Sweet Potato and Rice Hash
A delicious and savory breakfast or brunch option that combines the natural sweetness of sweet potatoes with the comfort of fluffy rice.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 cup cooked white rice
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or chives) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat a tablespoon of olive oil over medium-high heat. Add diced onion and cook until translucent, about 3-4 minutes.
4. Add cooked rice to the skillet and stir to combine with the onion. Cook for an additional 2-3 minutes.
5. Once sweet potatoes are done roasting, add them to the skillet with the rice mixture. Stir to combine.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 35-40 minutes
Avocado and Brown Rice Sushi Rolls
A creative twist on traditional sushi, this recipe combines the creaminess of avocado with the nutty flavor of brown rice for a delicious and unique snack or meal.
Ingredients:
– 1 cup cooked brown rice
– 2 ripe avocados, mashed
– 1/4 cup water
– 1 tablespoon soy sauce
– 1 sheet nori seaweed
– Optional fillings: cucumber, carrot, crab stick
Instructions:
1. In a medium bowl, mix cooked brown rice with 1/4 cup water and 1 tablespoon soy sauce until well combined.
2. Lay a sheet of nori seaweed flat on a surface. Spread a thin layer of the brown rice mixture onto the seaweed, leaving a 1-inch border at the top.
3. Place 1-2 tablespoons of mashed avocado in the middle of the rice.
4. Add optional fillings if desired.
5. Roll the sushi using a bamboo sushi mat or a clean tea towel, applying gentle pressure to form a compact roll.
6. Slice into individual pieces and serve.
Cooking Time: 15 minutes
Curried Rice with Chickpeas
A flavorful and nutritious vegetarian dish, perfect for a weeknight meal or lunchbox addition.
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 1 can chickpeas (14 oz), drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon curry powder
– Salt, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Cook the rice according to package instructions using 2 cups of water.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the diced onion and cook until translucent, about 3 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Stir in the curry powder and cook for 1 minute.
6. Add the chickpeas to the skillet and stir to combine with the spice mixture.
7. Fluff the cooked rice with a fork and add it to the skillet, stirring until well combined.
8. Season with salt to taste.
Cooking Time: 25-30 minutes
Broccoli and Cheese Rice Bake
A comforting casserole that combines tender broccoli, fluffy rice, and a rich cheese sauce, perfect for a cozy night in or a quick weeknight dinner.
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 3 cups broccoli florets
– 2 tablespoons butter
– 1 cup grated cheddar cheese
– 1/2 cup milk
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook rice according to package instructions using 2 cups of water.
3. In a large skillet, sauté broccoli in butter until tender.
4. In a separate saucepan, combine milk, cheddar cheese, and thyme. Heat over medium heat, stirring constantly, until the cheese is melted and smooth.
5. Combine cooked rice, broccoli, and cheese sauce. Season with salt and pepper to taste.
6. Transfer the mixture to a 9×13 inch baking dish and bake for 25-30 minutes or until hot and bubbly.
Cooking Time: 25-30 minutes
Zesty Lime and Cilantro Rice
A flavorful and aromatic side dish that pairs perfectly with grilled meats, seafood, or as a base for burritos.
Ingredients:
– 1 cup uncooked white or brown rice
– 2 cups water
– 1/4 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. Rinse the rice in a fine-mesh strainer and drain well.
2. In a medium saucepan, combine the rice and water. Bring to a boil over high heat.
3. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed and the rice is tender.
4. Remove from heat and stir in lime juice, cilantro, and olive oil. Season with salt to taste.
5. Let it sit for 5 minutes before serving.
Cooking Time: 20-25 minutes
Shrimp and Rice Paella
Paella is a traditional Spanish dish that originated in the Valencia region. This recipe combines succulent shrimp with flavorful saffron-infused rice for a hearty and aromatic meal.
Ingredients:
– 1 cup uncooked white rice
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 pound large shrimp, peeled and deveined
– 1 teaspoon saffron threads, soaked in 2 tablespoons hot water
– 4 cups chicken broth
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (for garnish)
Instructions:
1. Heat oil in a large skillet or paella pan over medium-high heat.
2. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add shrimp; cook until pink and just done, about 2-3 minutes per side.
4. Add rice, saffron mixture, chicken broth, smoked paprika (if using), salt, and pepper. Stir to combine.
5. Bring to a boil; reduce heat to low, cover, and simmer for 20-25 minutes or until liquid is absorbed and rice is cooked.
6. Garnish with chopped parsley. Serve hot.
Cooking Time: 30-40 minutes
Healthy Fried Rice with Tofu
Transform last night’s leftover rice into a nutritious and satisfying meal with this easy-to-make recipe.
Ingredients:
– 2 cups cooked rice (preferably day-old)
– 1 cup firm tofu, cut into small cubes
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g., peas, carrots, corn)
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the diced onion and minced garlic to the pan; cook until the onion is translucent.
4. Add the mixed vegetables, cooked rice, soy sauce, salt, and pepper. Stir-fry for 2-3 minutes, breaking up any clumps with a spatula.
5. Return the tofu to the pan and stir-fry everything together for another minute.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped scallions if desired.
Cooking Time: Approximately 15-20 minutes.
Summary
Get ready to spice up your meal routine with these 18 delicious and healthy rice recipes! From quinoa and brown rice salads to turmeric coconut rice bowls, there’s something for everyone. Try making a flavorful vegetable stir-fry with brown rice, or go vegan with avocado and brown rice sushi rolls. Whether you’re in the mood for something savory like spicy black bean and rice bowls or sweet like sweet potato and rice hash, these recipes are packed with nutrients and sure to please.
