Tasty High-Fiber Rice Alternatives
If you want to experience more variety in your day-to-day meals, enjoy different textures and flavors, but also boost your fiber intake, look no further. Here is a list of tasty rice alternatives you should give a try.
1. Black Rice
- Fiber content: 5 grams per cup of cooked black rice
- Flavor: Deep, earthy, slightly sweet, almost berry-like with a roasted aroma
- Texture: Pleasantly dense and chewy
- Use in: Bowls, stir-fries, curries, salads and even sweet desserts
2. Pearl Barley
- Fiber content: 6 grams per cup of cooked pearl barley
- Flavor: Toasted, savory, slightly malty
- Texture: Plump, tender, silky, pleasantly chewy
- Use in: Soups, stews, grain bowls, salads, risottos
3. Quinoa
- Fiber content: 5 grams per cup of cooked quinoa
- Flavor: Bright, mineral, slightly bitter
- Texture: Light, fluffy
- Use in: Grain bowls, salads, soups, chilis
4. Amaranth
- Fiber content: 5 grams per cup of cooked amaranth
- Flavor: Grassy, peppery, slightly mineral, toasty
- Texture: Slightly gelatinous
- Use in: Soups, stews, porridge, salads, polentas,
5. Oat Groats
- Fiber content: 6 grams per cup of cooked oat groats
- Flavor: Creamy, mellow, buttery cereal flavor, nutty
- Texture: Soft-chewy, rich
- Use in: Grain bowls, salads, soups, porridge, pilafs, risottos
6. Bulgur Wheat
- Fiber content: 8 grams per cup of cooked bulgur wheat
- Flavor: Mild, nutty, slightly earthy with a subtle wheaty sweetness
- Texture: Light, tender, fluffy with a gentle chew
- Use in: Tabbouleh, pilafs, grain bowls, soups, stuffed vegetables, salads
7. Farro
- Fiber content: 8 grams per cup of cooked farro
- Flavor: Rich, nutty, earthy, slightly sweet with a hint of spice
- Texture: Pleasantly chewy, hearty, dense yet tender
- Use in: Soups, stews, grain bowls, salads, risottos, pilafs
8. Freekeh
- Fiber content: 8 grams per cup of cooked freekeh
- Flavor: Bold, smoky, roasted, grassy with a complex depth
- Texture: Firm, hearty, satisfyingly chewy
- Use in: Pilafs, grain bowls, soups, stews, stuffed vegetables, salads