Description -
Parboiled rice, also known as transformed rice, is a type of rice that undergoes a special steaming process before being milled. This process involves soaking, steaming, and drying the rice while it's still in its hull, which helps it retain more nutrients compared to white rice. The result is a slightly yellowish grain that is firmer and less sticky after cooking.

Use in the kitchen -
Parboiled rice is popular in various cuisines around the world due to its firm texture and ability to stay separate when cooked. It has a mild, nutty flavor and absorbs flavors well, making it ideal for a variety of dishes.

✔ Indian cuisine: It is used in biryanis, pulao and South Indian dishes such as idli and dosa batter.
✔ Caribbean and African cuisine: A staple for dishes like jollof rice and rice and peas.
✔ Mediterranean cuisine: used in pilafs and as an accompaniment to stews.
✔ Daily Cooking: Ideal for fried rice, rice salads, and meal preparations as it remains firm and non-sticky.

💡 Tip: Parboiled rice takes a little longer to cook than white rice, but it absorbs more flavor from spices and broths.

Health Benefits of Parboiled Rice -
Parboiled rice offers several health benefits due to its unique processing method:

✅ Higher nutrient content: Retains more B vitamins, iron, and magnesium than regular white rice.
✅ Good for digestion: Contains resistant starch, which promotes intestinal health and improves digestion.
✅ Better blood sugar control: It has a lower glycemic index (GI) compared to white rice, making it a better choice for diabetics.
✅ Rich in fiber: promotes heart health and helps maintain stable energy levels.
✅ Gluten-free: suitable for people sensitive to gluten.

Nutritional value (per 100 g of cooked parboiled rice)-
Calories: ~120 kcal
Carbohydrates: 26 g
Protein: 2.5 g
Fat: 0.3 g
Fiber: 1 g
Iron: ~1 mg
Magnesium: ~19 mg
Vitamin B6: ~0.1 mg