Rice is a common food staple throughout a large part of the world, as it is inexpensive, filling and simple to base a meal around. Many recipes and foods might seem off limits to you if you must eliminate rice from your diet for medical reasons, simply prefer not to eat it or if you are allergic to rice. However, you can use nutritional substitutes for rice to prepare recipes that call for it.
Whole Grains
Grains such as quinoa and barley work well in most recipes that call for rice. They have a similar texture and absorb water at roughly the same rate. Keep in mind that quinoa and barley have an earthier flavor than most types of rice, adding richness to whatever dish you use them in. Whole oats, also known as groats, are an excellent nutritional substitute for rice as well. In general, whole grains supply similar levels of nutrition to brown rice and are healthier than white rice.
Vegetables
Minced cauliflower and broccoli can provide bulk in dishes that call for rice but do not require its texture. Other vegetables, such as carrots, water chestnuts and turnips, can work too, but they are not as commonly used. Stir-fry, fried rice and soup recipes work best with a minced vegetable substitute. For quick mincing, place the vegetables in a food processor and pulse it a few times until they are chopped into small bits. Cook the vegetables for until tender. Remember that vegetables introduce their own flavors into the dish, depending on the type you select. Taste your meal before serving it and season it to your preference. Vegetables still add carbohydrates to the meal, but they typically contain far less starch and calories than rice.
Legumes
Beans and lentils work well in soups and salads as a replacement for rice. They can also replace rice in recipes that call for a bed on which to lay meat or vegetables. If you opt for canned beans, you can add them at the same time you would add the rice to the recipe. For dried beans, allow for about 12 hours to soak and cook them before they will be ready to use. Lentils cook in roughly the same amount of time as rice and have the least-intrusive flavor. As a bonus, lentils are about as cost-effective as rice. Legumes provide high levels of protein as well as roughly an equal amount of dietary fiber as rice.
Noodles
You can use noodles instead of rice in many dishes, including soups, salads, stir-fries and casseroles. They also work well as a bed for meat and vegetables, as the noodles absorb sauce in a similar fashion. Any type of noodle works; to make them smaller, place the dry noodles in a food processor to mince them into pieces slightly larger than rice grains. Noodles provide roughly the same nutrition as rice, depending on the type you select. Opt for a whole-grain variety for the best nutritional value. If the recipe instructed you to cook the rice in it, noodles cook at approximately one-third the rate, usually in less than 15 minutes. However, if it instructed you to mix the rice in minutes before serving, cook the noodles prior. Leave the noodles slightly underdone, known as al dente, as they will finish cooking when you add them to the dish.
References
- 300 15-Minute Low-Carb Recipes; Dana Carpender
- The Amazing Way to Reverse Heart Disease Naturally; Eric R. Braverman et al.
- USDA National Nutrient Database for Standard Reference
- Rice Recipes from Around the World; Tomi Egami
- Lean Cuisine; Barbara Gibbons
- The American Heart Association Low-Fat, Low-Cholesterol Cookbook; Scott M. Grundy et al.
