Local brown rice is mostly grown in the Volta region of Ghana. It is chockfull of vitamins, minerals, fibre and protein. When it comes to nutritional value, it is undoubtedly far superior to our much -loved white rice.
Although referred to as “brown” rice, the rice has more of a reddish tint due to anthocyanins which are pigments that give red, purple and blue plants their rich colouring. Anthocyanins act as antioxidants and may offer anti- inflammatory, anti-viral and anti-cancer benefits.
Brown rice has more fibre than white rice which means that if will keep you fuller for longer. The high fibre content means that your body digests it much slower than white rice, reducing the risk of diabetes associated with eating white rice often. If you are looking to manage your weight, brown rice may be of assistance.
- 2 tbsp olive oil
- 1 and ½ red onion sliced
- 200g Mushrooms, chopped (Any type will do. We used Oyster mushrooms)
- 3 cups local Brown rice, washed
- 3 cups vegetable stock or water
- 1 cup frozen peas
- Salt to taste
- Add olive oil to a pot over medium heat.
- Add onions and sauté until soft and translucent.
- Add mushroom and cook until cooked and any liquid has evaporated.
- Stir in the rice, salt and vegetable stock.
- Bring up to the boil, lower the heat and cover the pot. Cook until rice is soft.
- Add peas and stir through the cooked rice. Cover the pot and allow the peas to cook. This should take about 5 minutes.
- Et Voila! Serve with choice of protein and spicy sauce.
Hint: You can use any stock (chicken, beef, fish) you have on hand. However, if you are aiming for a vegetarian rice meal, stick to vegetable stock or water.
Nutrition Information per serving
- Energy: 191 kcal
- Carbohydrates: 29 grams
- Protein: 5 grams
- Fat: 6 grams
- Dietary fibre: 4 grams
- Vitamin B1: 0.48 milligrams
- Iron: 1.98 milligrams
You can pair this with any sauce of your choice. Enjoy!