Bhutanese Red Rice

Steamed Bhutanese Red Rice

Bhutanese red rice is a unique and nutritious medium-grain rice variety that is cultivated in the high altitudes of Bhutan. Known for its distinctive reddish-brown color, this rice is semi-milled, which means that some of the bran and husk remain intact, giving it a slightly nutty flavor and chewy texture. Bhutanese red rice is not only a staple in traditional Bhutanese meals but also a popular choice for health-conscious eaters around the world.

History of Bhutanese Red Rice

Brief History
Red rice has been a part of Bhutanese culture for centuries, deeply rooted in the agricultural practices of the region. The cultivation of rice in Bhutan is influenced by the country’s geography and climate, with red rice thriving in the fertile soils of the eastern Himalayas. It is often served alongside popular Bhutanese dishes such as Ema Datshi (chili cheese stew) and various vegetable curries. The rice is integral to the Bhutanese diet, reflecting the country’s commitment to organic farming and sustainable agriculture.

Nutritional Value of Bhutanese Red Rice

Nutrient

Range

Calories

220

Protein

Fat

Carbohydrates

46g

Fiber

Sodium

Dietary Information and Health Benefits

Assuming a typical serving of cooked Bhutanese red rice is about 1 cup (approximately 200g):

Calories: ~220 kcal
Protein: ~5g
Fat: ~1g
Carbohydrates: ~46g
Fiber: ~2g
Sodium: 0mg

Bhutanese red rice is not only delicious but also packed with health benefits. Here are some key nutritional highlights:

High in Fiber: The presence of bran in red rice makes it a good source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels.
Rich in Antioxidants: The reddish hue of the rice indicates a high concentration of antioxidants, which can help combat oxidative stress and reduce inflammation in the body.
Nutrient-Dense: Red rice is a source of essential nutrients, including vitamins B1 (thiamine) and B3 (niacin), as well as minerals like iron and magnesium.
Gluten-Free: This rice is naturally gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease.

How to make Bhutanese Red Rice?

How to Cook Bhutanese Red Rice
Cooking Bhutanese red rice is similar to preparing other rice varieties, but it typically requires a longer cooking time due to its semi-milled nature. Here’s a simple method to prepare it:

Ingredients:

1 cup Bhutanese red rice
2 cups water or vegetable broth
Pinch of salt (optional)

Instructions:

Rinse the rice under cold water to remove any impurities.
In a pot, combine the rinsed rice, water, and salt (if using).
Bring to a boil over medium heat, then reduce to low heat and cover.
Simmer for approximately 25-30 minutes, or until the rice is tender and the water is absorbed.
Fluff with a fork and serve as a side dish or as part of a main meal.