Steel-Cut White Rice
Oryza sativaClinical Encyclopedia
Steel-Cut White Rice provides 130 kcal, 2.7g of protein, 28.2g of carbohydrates, and 1g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.
Steel-cut white rice is a minimally processed whole grain that retains its bran and germ layers, providing a chewy texture and nutty flavor. It is a good source of carbohydrates 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 under cold water before cooking. Use a ratio of 1 part rice to 3 parts water, bring to a boil, then simmer for about 20-30 minutes until tender.
Smart Selection & Storage
Choose steel-cut rice that is whole grain and free from any foreign particles. Look for packaging that is sealed and intact.
Store in a cool, dry place in an airtight container to maintain freshness. Cooked rice should be refrigerated and consumed within 5 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibit antioxidant properties that may help reduce oxidative stress.
"Steel-cut rice is often considered healthier than white rice due to its higher fiber content and lower glycemic index."
Myths vs Realities
Healthy Recipes
Savory Steel-Cut Rice Bowl with Grilled Vegetables
A vibrant bowl of steel-cut white rice topped with a medley of grilled seasonal vegetables, drizzled with a tangy balsamic glaze.
- 1 cup steel-cut white rice
- 2 cups vegetable broth
- 1 zucchini, sliced
- 1 bell pepper, chopped
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
- Balsamic glaze for drizzling
- 1. Cook the steel-cut rice in vegetable broth according to package instructions until tender.
- 2. Toss the zucchini, bell pepper, and cherry tomatoes with olive oil, salt, and pepper, then grill until tender.
- 3. Serve the rice in a bowl, top with grilled vegetables, and drizzle with balsamic glaze.
Steel-Cut Rice and Black Bean Salad
A refreshing salad combining steel-cut rice, black beans, corn, and a zesty lime dressing, perfect for a light lunch.
- 1 cup cooked steel-cut white rice
- 1 can black beans, rinsed and drained
- 1 cup corn kernels
- 1/2 red onion, diced
- 1/4 cup cilantro, chopped
- Juice of 2 limes
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked steel-cut rice, black beans, corn, red onion, and cilantro.
- 2. In a separate bowl, whisk together lime juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss to combine, and serve chilled.
Coconut Steel-Cut Rice Pudding
A creamy and comforting dessert made with steel-cut rice, coconut milk, and topped with fresh fruit and nuts.
- 1 cup steel-cut white rice
- 4 cups coconut milk
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- Fresh fruit for topping
- Chopped nuts for garnish
- 1. In a saucepan, combine steel-cut rice, coconut milk, maple syrup, vanilla extract, and cinnamon.
- 2. Simmer on low heat, stirring occasionally, until the rice is tender and the mixture thickens.
- 3. Serve warm or chilled, topped with fresh fruit and chopped nuts.
Steel-Cut Rice Stir-Fry with Tofu
A nutritious stir-fry featuring steel-cut rice, crispy tofu, and a colorful array of vegetables, all tossed in a savory sauce.
- 1 cup cooked steel-cut white rice
- 1 block firm tofu, cubed
- 2 cups mixed vegetables (carrots, broccoli, bell peppers)
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon ginger, minced
- 2 cloves garlic, minced
- 1. In a skillet, heat sesame oil and sauté the ginger and garlic until fragrant.
- 2. Add the cubed tofu and cook until golden brown, then add mixed vegetables and stir-fry until tender.
- 3. Stir in the cooked steel-cut rice and soy sauce, mixing well before serving.
Steel-Cut Rice and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a hearty mixture of steel-cut rice, spinach, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked steel-cut white rice
- 2 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rice, spinach, feta cheese, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and bake for 25-30 minutes.
Mediterranean Steel-Cut Rice Salad
A hearty salad featuring steel-cut rice, olives, cucumbers, and feta cheese, dressed with a lemon-olive oil vinaigrette.
- 1 cup cooked steel-cut white rice
- 1/2 cup Kalamata olives, pitted and sliced
- 1 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked steel-cut rice, olives, cucumber, cherry tomatoes, and feta cheese.
- 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve.
Steel-Cut Rice and Lentil Soup
A hearty and nutritious soup made with steel-cut rice, lentils, and a variety of vegetables, perfect for a cozy meal.
- 1 cup steel-cut white rice
- 1 cup lentils, rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, steel-cut rice, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat and simmer until lentils and rice are tender, about 30-40 minutes.
Steel-Cut Rice Sushi Rolls
Healthy sushi rolls made with steel-cut rice, fresh vegetables, and avocado, perfect for a fun and nutritious meal.
- 1 cup cooked steel-cut white rice
- 4 sheets nori seaweed
- 1 cucumber, julienned
- 1 carrot, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat, spread a thin layer of steel-cut rice over it.
- 2. Arrange cucumber, carrot, and avocado slices in the center of the rice.
- 3. Roll tightly, slice into pieces, and serve with soy sauce.
Spiced Steel-Cut Rice with Chickpeas
A flavorful dish featuring steel-cut rice and chickpeas, seasoned with warm spices and served with fresh herbs.
- 1 cup cooked steel-cut white rice
- 1 can chickpeas, rinsed and drained
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon turmeric
- 2 tablespoons olive oil
- Fresh parsley for garnish
- 1. In a skillet, heat olive oil and add chickpeas, cumin, coriander, and turmeric, cooking until heated through.
- 2. Stir in the cooked steel-cut rice, mixing well to combine.
- 3. Garnish with fresh parsley before serving.
Steel-Cut Rice Breakfast Bowl
A nutritious breakfast bowl featuring steel-cut rice topped with almond milk, fresh berries, and a drizzle of honey.
- 1 cup cooked steel-cut white rice
- 1 cup almond milk
- 1/2 cup mixed berries
- 1 tablespoon honey
- 1 tablespoon chia seeds
- 1. In a saucepan, heat the cooked steel-cut rice with almond milk until warm.
- 2. Transfer to a bowl and top with mixed berries, honey, and chia seeds.
- 3. Serve warm for a wholesome breakfast.
Frequently Asked Questions (FAQ)
Is steel-cut white rice gluten-free?
Yes, steel-cut white rice is naturally gluten-free, making it suitable for those with gluten intolerance.
How does steel-cut rice differ from regular white rice?
Steel-cut rice is less processed than regular white rice, retaining more nutrients and fiber.
Can I use steel-cut rice in recipes that call for regular rice?
Yes, but you may need to adjust cooking times and water ratios.
How long does cooked steel-cut rice last in the fridge?
Cooked steel-cut rice can last up to 5 days in the refrigerator when stored in an airtight container.
What is the best way to store steel-cut rice?
Store uncooked steel-cut rice in a cool, dry place in an airtight container.
Can I freeze cooked steel-cut rice?
Yes, cooked steel-cut rice can be frozen for up to 6 months. Just ensure it is cooled and stored in a freezer-safe container.
Is steel-cut rice more nutritious than white rice?
Yes, steel-cut rice retains more nutrients and fiber compared to regular white rice.
How can I enhance the flavor of steel-cut rice?
Cook it in broth instead of water, or add spices and herbs during cooking for added flavor.