Rice Substitute Foods – Part 3

Rice is a staple in many people’s diets. It’s filling, inexpensive, and a great mild-tasting addition to flavorful dishes. However, rice — white rice in particular — may not be appropriate for everyone’s dietary needs. For instance, people who are trying to eat fewer carbs or calories may want a lighter alternative like riced cauliflower. In addition, swapping out rice for alternative healthy choices, such as quinoa or sweet potatoes, can add variety to your diet. Here is another rice substitute foods for your recommend.

1. Sweet Potatoes

Rice is also replaced with sweet potatoes. In 100 grams of sweet potato contains 86 kcal of calories. In addition, there is also a protein content of 1.6 grams. You can consume this rice substitute in many ways. You can boil, steam, or fry it. Also read: Baked Sweet Potato Donuts Recipe, Delicious and Easy Snack Ideas You can even add other ingredients to sweet potatoes. Even so, keep on paying attention to these additional ingredients so that the sweet potato calories don’t soar.

2. Quinoa

This popular rice substitute is also gluten free and high in protein. In 92 grams of quinoa contains four grams of protein. This amount is twice as much as plain white rice. In addition, quinoa also contains essential amino acids needed by the body. To cook it, mix dry quinoa with water and bring it to a boil. Cover and reduce heat, let it simmer until all the water is absorbed. Remove the cooked quinoa, let stand for five minutes. Puree then serve with side dishes.

3. Bulgur

Bulgur is a type of wheat that can be used as a substitute for rice for a diet. The texture and taste of bulgur seeds is similar to rice. The cooking method is the same as rice or Shirataki noodles. One cup of bulgur or about 100 grams contains calories only about 76 kcal. The amount is slightly lower than rice.

4. Cauliflower

Boiled cauliflower can be used as a substitute for rice. These vegetables contain lower carbohydrates and calories than white rice. You can make cauliflower rice by cutting the flower and grating it. The grated cauliflower is then steamed or boiled for five minutes. One cup of cauliflower rice or about 57 grams contains only 13 kcal of calories.

5. Cabbage

In addition to cauliflower, cabbage can also be used as foods substitute for rice for the diet. This vegetable has a low calorie and carbohydrate content. The taste also tends to be light and can be served with a variety of vegetables or other side dishes. In one cup of cabbage about 70 grams contains calories as much as 17 kcal. Not only that, cabbage also contains vitamin K which can meet 68 percent of the body’s daily needs.

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