Whole Grain Rice — Nutrients, Health Benefits, and Shopping Tips

Whole grain rice, when cooked, should be chewy and separate, with each grain distinct and not clumpy. The rice should have a pleasant, nutty aroma and a brown or red color, depending on the type.

Do not use whole grain rice that smells musty or has a rancid odor, as it may be spoiled. Rice that is overly hard after cooking should also be avoided, as it suggests it was not stored properly.

Whole grain rice should be stored in an airtight container in a cool, dry place. Proper storage preserves its quality and extends its shelf life for up to a year.

Moisture can spoil rice and attract pests. Avoid storing near heat sources or in humid environments. Ensuring the container is tightly sealed keeps the rice fresh and free from contamination.

Whole grain rice can last for 6 months when stored in an airtight container in a cool, dark place. Cooked whole grain rice should be consumed within 4-6 days if kept in the refrigerator. For longer storage, cooked rice can be frozen for up to 6 months.

Leftover whole grain rice can be used in a variety of savory and sweet dishes. Reheat it and serve as a side for stir-fries, curries, or grilled meats, or mix it into a fried rice with vegetables, eggs, and your choice of protein. Whole grain rice is also great when added to soups or stews, where it helps to thicken the broth and add texture.

Use leftover whole grain rice in a rice salad with chopped vegetables, herbs, and a tangy vinaigrette, or mix it into a casserole with cheese, vegetables, and meat for a hearty meal. If you have a lot of whole grain rice, consider making a batch of rice pudding with milk, sugar, and spices for a comforting dessert. Whole grain rice can also be used as a filling for stuffed vegetables, like peppers or tomatoes, or added to a grain bowl with roasted vegetables and a protein of your choice. For a quick snack, try making rice balls filled with cheese, meat, or vegetables.