Steel-Cut Jasmine Rice
Oryza sativaClinical Encyclopedia
Steel-cut jasmine rice is a whole grain rice that retains the bran and germ, providing a nutty flavor and chewy texture. It is a nutritious option rich in fiber and essential nutrients.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse the rice thoroughly before cooking. Use a ratio of 1 part rice to 3 parts water, bring to a boil, then simmer for about 30-40 minutes until tender.
Smart Selection & Storage
Choose rice that is free from moisture and has a uniform color. Check for any signs of pests or damage.
Store in an airtight container in a cool, dry place to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Antioxidant properties that help reduce oxidative stress.
"Jasmine rice is named after the jasmine flower due to its fragrant aroma."
Myths vs Realities
Healthy Recipes
Coconut Curry Steel-Cut Jasmine Rice Bowl
A fragrant bowl of steel-cut jasmine rice cooked in coconut milk and topped with vibrant vegetables and a hint of curry spice for a tropical twist.
- 1 cup steel-cut jasmine rice
- 2 cups coconut milk
- 1 cup vegetable broth
- 1 tablespoon curry powder
- 1 cup mixed bell peppers, diced
- 1 cup broccoli florets
- Salt to taste
- Fresh cilantro for garnish
- 1. Rinse the steel-cut jasmine rice under cold water until the water runs clear.
- 2. In a pot, combine the rice, coconut milk, vegetable broth, curry powder, and salt. Bring to a boil.
- 3. Reduce heat, cover, and simmer for 30-35 minutes until rice is tender. Stir in the vegetables and cook for an additional 5 minutes. Serve garnished with fresh cilantro.
Steel-Cut Jasmine Rice Salad with Avocado and Chickpeas
A refreshing salad featuring steel-cut jasmine rice, creamy avocado, and protein-packed chickpeas, dressed with a zesty lemon vinaigrette.
- 1 cup cooked steel-cut jasmine rice
- 1 can chickpeas, rinsed and drained
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large bowl, combine the cooked rice, chickpeas, avocado, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and garnish with fresh parsley before serving.
Steel-Cut Jasmine Rice and Vegetable Stir-Fry
A colorful stir-fry loaded with seasonal vegetables and steel-cut jasmine rice, tossed in a savory soy sauce for a quick and nutritious meal.
- 1 cup cooked steel-cut jasmine rice
- 2 cups mixed vegetables (carrots, bell peppers, snap peas)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium heat. Add garlic and ginger, sautéing until fragrant.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender-crisp.
- 3. Stir in the cooked rice and soy sauce, mixing well. Cook for an additional 2-3 minutes. Serve garnished with sesame seeds.
Steel-Cut Jasmine Rice Porridge with Almonds and Berries
A warm and comforting porridge made with steel-cut jasmine rice, topped with almonds and fresh berries for a nutritious breakfast.
- 1 cup steel-cut jasmine rice
- 4 cups almond milk
- 2 tablespoons honey or maple syrup
- 1/2 cup almonds, chopped
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1. In a pot, combine the steel-cut jasmine rice and almond milk. Bring to a boil, then reduce heat and simmer for 30-35 minutes until creamy.
- 2. Stir in honey or maple syrup, adjusting sweetness to taste.
- 3. Serve warm, topped with chopped almonds and mixed berries.
Mediterranean Steel-Cut Jasmine Rice Stuffed Peppers
Bell peppers stuffed with a hearty mixture of steel-cut jasmine rice, feta cheese, olives, and herbs, baked to perfection for a healthy meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked steel-cut jasmine rice
- 1/2 cup feta cheese, crumbled
- 1/4 cup Kalamata olives, chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Olive oil for drizzling
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rice, feta, olives, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the rice mixture, place in a baking dish, drizzle with olive oil, and bake for 25-30 minutes until peppers are tender.
Spicy Steel-Cut Jasmine Rice Tacos
Tacos filled with a spicy mixture of steel-cut jasmine rice, black beans, and avocado, topped with fresh salsa for a healthy twist on a classic dish.
- 1 cup cooked steel-cut jasmine rice
- 1 can black beans, rinsed and drained
- 1 avocado, sliced
- 1 cup salsa
- Corn tortillas
- 1 teaspoon chili powder
- Fresh cilantro for garnish
- 1. In a bowl, combine cooked rice, black beans, chili powder, and salsa. Mix well.
- 2. Warm corn tortillas in a skillet or microwave.
- 3. Fill each tortilla with the rice mixture, top with avocado slices, and garnish with fresh cilantro before serving.
Steel-Cut Jasmine Rice and Lentil Pilaf
A nutritious pilaf combining steel-cut jasmine rice and lentils, flavored with spices and herbs for a wholesome side dish or main course.
- 1 cup steel-cut jasmine rice
- 1 cup lentils, rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add the rice, lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil.
- 3. Reduce heat, cover, and simmer for 30-35 minutes until rice and lentils are tender. Fluff with a fork and garnish with fresh parsley.
Steel-Cut Jasmine Rice Sushi Rolls
Healthy sushi rolls made with steel-cut jasmine rice, filled with fresh vegetables and avocado, perfect for a fun and nutritious meal.
- 1 cup cooked steel-cut jasmine rice
- 4 sheets nori
- 1 cucumber, julienned
- 1 carrot, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- Sesame seeds for garnish
- 1. Lay a sheet of nori on a bamboo sushi mat, spread a thin layer of rice over it, leaving a border at the top.
- 2. Arrange cucumber, carrot, and avocado in a line across the rice.
- 3. Roll tightly, slice into pieces, and serve with soy sauce and sesame seeds.
Steel-Cut Jasmine Rice and Spinach Frittata
A protein-packed frittata featuring steel-cut jasmine rice and fresh spinach, perfect for a healthy breakfast or brunch.
- 1 cup cooked steel-cut jasmine rice
- 4 eggs
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- Olive oil for greasing
- 1. Preheat the oven to 350°F (175°C) and grease a baking dish with olive oil.
- 2. In a bowl, whisk together eggs, salt, and pepper. Stir in cooked rice, spinach, and feta.
- 3. Pour the mixture into the baking dish and bake for 25-30 minutes until set. Slice and serve warm.
Steel-Cut Jasmine Rice and Sweet Potato Hash
A hearty breakfast hash combining steel-cut jasmine rice and roasted sweet potatoes, topped with a fried egg for a satisfying meal.
- 1 cup cooked steel-cut jasmine rice
- 1 large sweet potato, diced
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 4 eggs
- Fresh chives for garnish
- 1. Preheat the oven to 400°F (200°C). Toss sweet potato and onion with olive oil, salt, and pepper. Roast for 25-30 minutes until tender.
- 2. In a skillet, combine the roasted sweet potato, onion, and cooked rice. Cook until heated through.
- 3. Fry eggs to your liking and serve on top of the hash, garnished with fresh chives.
Frequently Asked Questions (FAQ)
Is steel-cut jasmine rice gluten-free?
Yes, steel-cut jasmine rice is naturally gluten-free.
How does steel-cut jasmine rice differ from regular jasmine rice?
Steel-cut jasmine rice is less processed, retaining more nutrients and offering a chewier texture.
Can I use steel-cut jasmine rice in a rice cooker?
Yes, you can use a rice cooker, but adjust the water ratio and cooking time accordingly.
What is the shelf life of steel-cut jasmine rice?
When stored in a cool, dry place, it can last for up to 1 year.
How can I enhance the flavor of steel-cut jasmine rice?
Cook it in broth or add herbs and spices during cooking for added flavor.
Is steel-cut jasmine rice suitable for meal prep?
Yes, it holds up well in the refrigerator and can be reheated easily.
What are the health benefits of eating whole grains like steel-cut jasmine rice?
Whole grains are linked to lower risks of heart disease, diabetes, and certain cancers.
Can I freeze cooked steel-cut jasmine rice?
Yes, it can be frozen for up to 6 months; just ensure it is stored in an airtight container.