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What is basmati rice: different from conventional, useful properties

Basmati rice is rightly considered the king among the many varieties of this familiar to all grains. In Hindi, it is called basmati, which translates as full flavor. Although it has been grown in India for thousands of years, the world only discovered it in the 19th century, when traders began carrying it first to the Middle East and then to Europe. This variety of rice is particularly widely used in Persian and Arabian cuisine.

What is Basmati Rice

Among the many varieties and kinds of aromatic rice, basmati rice grown in the foothills of the Himalayas is considered the most valuable. Somewhat inferior in quality and correspondingly lower in price is Pakistani rice. But attempts to cultivate this variety in other regions leads to loss of unique taste and aroma. The 2AP compound gives the grain a nutty smell.

Benefits and harms of basmati rice

What it looks like

Due to the high price of basmati rice, there are many fakes on the market. Basically to the quality product are added admixtures of other, cheaper long-grain varieties. That is why exporters, protecting their reputation, began to attach a "certificate of purity" to the original Basmati.

Dry grains have a cream-white tint, at least 7-8 mm in length and no more than 2 mm in thickness. The shape is slightly curved, similar to a Turkish yatagan. When stored for a long time, this variety has a richer aroma and a more pronounced flavor. This is why it is considered that the harvested crop can be sold only after one year. The most elite varieties should "rest" for 5-10 years.

During boiling, the grain lengthens approximately twice, but retains its shape. It should not stick together when cooked. The dish turns out crumbly and fluffy.


Basmati 370, Basmati 385 and Basmati RSPURA are considered traditional varieties of this rice. The high price and constant demand force scientists to constantly work on creating new varieties. Basmati 1121 is considered the most expensive and Pusa Basmati the most common.

Besides Punjab, Ranbir, Kernel Basmati, Dehradun, Safidon, Haryana, Super Basmati, Kasturi, Basmati 198, Basmati 217, Basmati 385, Basmati 386, Basmati 370, Bihar, Mahi Suganda, Taraori. Hybrids are commonly labeled by including Sugandh in the name.

The most common way to distinguish one species from another is by the color of the grains. The color varies from snow white to caramel.

How it differs from ordinary rice

The basic difference of basmati is its delicately nutty aroma and unique spicy flavor. This is due to the unique climatic conditions under which it grows.

Compared to ordinary varieties, basmati grows considerably in length while remaining just as thin. Extra long varieties can "grow" almost four times as long. In some countries, these varieties are called vermicelli.

For health-conscious people, basmati is attractive because of its unique composition and low glycemic index. Only 56, while in conventional rice it reaches 70.

Composition and calories

The low-calorie content of basmati rice also allows us to consider it a dietary product. Dry 100 grams of grain contain 340 kcal, boiled in water - 130 kcal. In the same amount of cereal before processing:

  • proteins - 7.9;
  • fats - 2.9;
  • carbohydrates - 77,2.

The vitamin composition of basmati rice is impressive: thiamine, riboflavin, pantothenic acid, pyridoxine, folic acid, tocopherol, phylloquinone.

Rich in macro- and micro-elements such as sulfur, calcium, iron, phosphorus, potassium, magnesium, boron, fluoride, it contains sodium at a minimum. This makes it possible to keep the potassium-sodium balance normal.

The absence of gluten in the composition allows eating basmati for people suffering from celiac disease.

What is Basmati Rice Good for?

In Ayurveda, this variety of rice is considered a sattvic food. That is, it contains the energy of elements such as air, sun and water. It helps to balance all elements of the body and nourish all of its layers. Indian yogis believe that proper nutrition not only increases immunity and allows you to stay healthy, but also brings the emotional state into harmony.

Benefits of basmati rice

Modern medicine confirms the undoubted benefits of this product for the human body.

General benefits

  1. Thanks to the dietary fiber and minerals in this variety of rice, dishes made of basmati are easy to digest, normalize the gastrointestinal tract, prevent constipation and bloating.
  2. Dietary fiber prevents the absorption of bile acids, reducing the level of harmful cholesterol. With this, rice has a beneficial effect on the cardiovascular system, reducing the risk of cholesterol plaques.
  3. Dishes of basmati help the body to cleanse the liver and kidneys from toxins and impurities, which increases the vitality of the person in general, gives vigor and reduces fatigue.
  4. The presence of amylase in this variety of rice makes it useful in cases of pancreatic insufficiency and cystic fibrosis.

For women

  1. The presence of vitamin E in basmati helps women to normalize the reproductive system. Its regular consumption stimulates the production of sex hormones and reduces the risk of infertility.
  2. Vitamins and minerals in the product have a beneficial effect on the condition of hair, making it stronger and silkier, preventing the appearance of early graying. Nails become less brittle.
  3. Persistent starch, reaching the intestines in its unchanged form, helps to restore the natural microflora. This makes the skin look fresh and acne and blackheads disappear.
  4. Basmati rice promotes emotional stability, especially in premenstrual syndrome.
  5. The risk of malignancies is reduced.
  6. Doctors advise women to use this type of rice to prevent brittle bones, which becomes important after 40 years of age.

For men

  1. In men, basmati rice increases the production of testosterone, which is important for a normal sex life.
  2. The high carbohydrate content and gradual release of energy makes it easier to endure heavy physical and mental stress. Allows you to recover faster.
  3. Vitamin B6 normalizes heart and vascular function, which prevents heart attacks and strokes by more than 40%, especially in middle-aged men.


Basmati rice is one of the healthiest foods recommended for women who are carrying a baby.

  1. Minerals and vitamins are easily absorbed by the body, which has a beneficial effect on the formation of the fetus, its nervous and skeletal system.
  2. This product helps with toxemia, reduces edema, improves the immune system of the expectant mother, stabilizes blood pressure.

When breastfeeding

Doctors recommend to start eating basmati rice not earlier than two or three weeks after childbirth, starting with a small amount. Its benefit lies in stimulating the production of breast milk and increasing the lactation period. The absence of gluten in the product is a guarantee that the baby will not have an allergic reaction.

For children

It is mandatory to include basmati rice in children's diet. This product is grown in environmentally friendly regions, does not accumulate salts of harmful metals and other harmful substances. It is easily digested by the body, supports normal functioning of the gastrointestinal tract, strengthens bone tissue, muscle tissues, stimulates brain function.

The absence of gluten in the composition of grains allows you to give a dish of basmati as a diet from the sixth month of life.

Is it safe to eat basmati rice for weight loss?

Can I Eat Basmati Rice to Lose Weight

The use of this type of rice leads to rapid satiety, and the slow release of energy allows a long time not to feel a feeling of hunger. That is why it is often recommended for people who want to lose weight. Also, basmati dishes speed up the metabolism without causing irritation to the gastrointestinal tract, which contributes to weight loss.

During days of dieting you can eat boiled rice without salt with fruits or vegetables. If the grains are slightly undercooked, then you can not only get rid of excess weight, but also clean the body of toxins. You will feel better, the psycho-emotional background will be stabilized, and the energy will appear.

Can diabetics eat basmati rice?

As the glycemic index of boiled basmati rice fluctuates around 54-56 units, the rate of carbohydrate assimilation and blood glucose saturation is quite slow. Sugar levels rise gradually, without a sudden spike. At the same time dishes made of this grain have a good effect on the metabolism.

This kind of cereal is particularly recommended for people with diabetes. It is used to prepare vegetable soups, side dishes, casseroles, salads.

Health Hazards and Contraindications

There are very few restrictions and contraindications for basmati rice:

  1. People with an individual intolerance to this product should not consume it.
  2. People with gastrointestinal problems should be very careful about introducing this product into their diet. A large amount of eaten rice can cause exacerbation of the disease.

How to Store Properly

Buying basmati rice in factory-packaged, you need to pay attention to the shelf life. You should not use groats after the date indicated on the package. If you do not intend to use the purchased grain quickly, it is worth checking it for the presence of trash and insects, high humidity groats. Only clean dry rice can be saved.

Since this product easily absorbs foreign odors, it is better to pour basmati in a glass or plastic container, which can be tightly closed. Store it in a dark place at a temperature of +5-15 ° C. Putting groats in the freezer, you can significantly extend its shelf life.

Boiled rice should be placed in a container with a lid and eat it within 2-3 days.

If the basmati has a musty odor, has become musty, or has insects in it, you will have to throw it away. It is not suitable for eating.

How to cook basmati rice

In the homeland of basmati rice they know how to cook it so that it reveals all of its unique flavor and aroma.

The grains are first hand-cleaned and then poured with water until the rice is completely covered. Everything is mixed well, then drained and rinsed, changing the water a few times until it becomes completely transparent. After this basmati soak for 30-40 minutes. Rice should be cooked in a pot with thick walls. Water is added twice as much as the groats. After boiling, add salt to taste, stir it and leave the rice to simmer for 15 minutes with the lid on. After, remove the pan from the stove and leave closed for another 10-15 minutes.

It is important not to overcook basmati, cook it to an Al dente degree. Then it will be dense, crumbly and retain all its useful qualities.

How to cook basmati rice

How to cook basmati rice

In a multicooker.

  1. If basmati rice is natural, the grain may contain impurities: lumps of earth, husks. Therefore, pre-cereal to sort through. Then wash it several times in running water and soak for half an hour.
  2. Unlike cooking in a pot, the multicooker is filled with water in the ratio of 1.25:1.
  3. Water is salted. For a richer flavor, add 1 tablespoon of coconut oil and boil the water.
  4. Pouring the rice, set the mode "grits" or "porridge". Cooking time should be 20 minutes. At the end of this time do not open the lid and keep the dish in the mode "heating" for another 15-20 minutes. After the basmati is stirred so that the excess moisture can evaporate.

Such rice can serve as a side dish, and as an independent dish, if you use gravy.

With vegetables

Rice with carrots and green peas
Ingredients: 1 medium carrot, 1 pc. Onion, 150 gr. frozen green peas, 2 tbsp. sour cream, 300 gr. basmati rice, salt.

Recipe: Boil the rice in a pot or a multicooker. Finely chop carrots, onions. Heat sour cream in a small saucepan and stew chopped vegetables in it for 10 minutes. Then add green peas, salt and keep on the fire for 2-3 minutes more. Mix the vegetable mixture with the cooked rice.

With vegetables and barberries
Ingredients: 1 cup of basmati rice, 2 cups of broth or water, 1 onion, 1 medium carrot, 1 medium tomato, barberry, spices, herbs, salt.

Recipe: Dice onion, sliced carrot. All fried in any vegetable oil. Add diced tomato and fry, stirring, for 5 minutes more.

Pour the broth over washed rice, salt and cook with the lid on for about 20 minutes. Add fried rice, chopped greens, barberry and spices. All stirred. Close the lid and let stand for about 10 minutes.

Vegetable salad with tomato basmati rice
Ingredients: 2 tomatoes, 3 tbsp. rice, 0.5 cucumbers, 2 radishes, salt, dill, ground black pepper, olive oil.

Recipe: Boil and cool rice. Cut the vegetables into thin julienne strips. Mix them with chopped dill and basmati, add olive oil, salt and pepper to taste. From the tomatoes carefully with a sharp knife, cut off the top and take out the pulp. Fill the empty space with the lettuce.

With chicken

Basmati rice with chicken Basmati for 6 servings
Ingredients: 1 chicken, sweet peppers - 3 pcs, red onions - 2 pcs, sun-dried tomatoes - 8 pcs, butter - 25g, olive oil - 6 tbsp, basmati rice - 300g, tomato paste - 1 tbsp, Hot paprika - 0.5 tbsp., chicken broth - 350 ml, white dry wine - 180 ml, olives - 100 gr., bay leaf, thyme, black pepper, garlic, salt.

Recipe: Cut the chicken, cook the broth from the back. In a deep saucepan, heat the butter and vegetable oil, fry the salted and peppered chicken pieces until brown. In the same oil, fry the onion, thyme, paprika, sweet red pepper, tomatoes and olives.

Fill the pot with rice, stock, wine, minced garlic and chicken. Cover and simmer on a low heat for 50 minutes.

Rice basmati with ham, vegetables and burrata cheese
Ingredients: 100 grams of rice, cherry tomatoes - 1 sprig, olives - 1 handful, ham - 5 slices, burrata cheese - 200 g, salt.

Recipe: boil basmati. Cherry tomatoes cut in half. On a wide plate, put the rice, garnish with olives and tomatoes. Roll up the ham and put it on top, along with knots of burrata cheese and sprigs of herbs. Drizzle with olive oil.

With shrimp

Asian style basmati rice
Ingredients: 250 gr peeled shrimp, 2 cups meat broth, 2 medium tomatoes, 1 onion, 1 carrot, 1 red bell pepper, 1 cup basmati rice, garlic, ginger root, curry, cloves, parsley, salt.

Recipe: finely chop all the vegetables, garlic and ginger. In a deep pan, fry the onion in vegetable oil, add the garlic, crushed cloves, ginger root. Fry everything for a minute stirring. Sprinkle curry, put vegetables and pour 1 cup of broth. Cook for 5 minutes, stirring constantly. Add the rice, then add the stock and once it is boiling, turn down the heat. Cover the pan and simmer for 10 minutes. Then add the shrimp and herbs. After about two minutes, turn off the heat and leave under a closed lid to infuse.

Coconut basmati rice curry with prawns
Ingredients for 4 servings: 1 cup rice, 0.5 cans coconut milk, 500 gr. king prawns, 1.5 onions, 15 medium carrots, 8 tbsp. frozen green peas, 2 tsp. curry, coriander, vegetable oil, ground cinnamon, ground red and black pepper.

Recipe: Pour 1 cup of water and coconut milk into a wide saucepan, salt and place on the fire. Add the rice and simmer for 20 minutes.

Peel the shrimp and cut the onion and carrot into small cubes. Fry shrimp in a deep frying pan for 2 minutes on each side. Season with salt and pepper to taste. Plate them up. In the same pan, fry onion and carrot, add curry and red pepper. Stir in 1.5 cups of hot water, add green peas and leave on heat for 5 minutes. Put shrimp in the pan and stir everything.

Place the rice on the plate first, then the vegetable mixture with the shrimp. Sprinkle cilantro on the finished dish.

To garnish.

To make the rice fluffy and crumbly it should be washed under running water in a sieve, constantly rubbing his fingers. Then the grits are soaked in warm water for half an hour. In a pot with thick walls, pour water to twice the amount of rice. After boiling, add salt to taste, 1 tbsp. vegetable oil and pour the grits. When it boils, add turmeric and saffron, cover the pan and turn down the heat to minimum. Cook for 10-15 minutes and turn off the stove. Do not open the lid for another 20 minutes. After that, stir in the rice.

Video: How to boil crumbly basmati rice Expand

How to cook pilaf rice basmati

Ingredients: 300 gr. rice, 600 gr. lamb, garlic, onions, 1 tomato, 1 carrot, 2 tablespoons vegetable oil, seasoning, salt.

Recipe: chop the meat into pieces of 100 gr. Onion, carrot and tomato chop coarsely. Heat vegetable oil in a cauldron, fry the lamb in it. Put the vegetables in the cauldron and stir-fry all the time.

Add the rice to the cauldron and stir to soak in the fat. The basmati should turn translucent. Then add 1 liter of boiling water, salt, garlic and seasoning, cover and simmer on high heat for 10 minutes. After the water evaporates, remove from the heat and leave uncovered for another 15 minutes. The pilaf is done.

Do I need to soak basmati rice before cooking?

While in storage, basmati rice can develop a network of tiny cracks, imperceptible to the naked eye. If the grains are sharply placed in boiling water, they can lose their shape. Therefore, experts recommend that before proceeding directly to cooking, first rinse the groats in running water until they become transparent and then soak them in warm water for about 30 minutes. Thus, you can get rid of excess starch, reduce cooking time and get a delicious dish.

«Important: All information on this site is provided solely for informational purposes. Before applying any recommendations, consult with a specialist. specialist before applying any of the recommendations. Neither the editors nor the authors shall be liable for any possible harm caused by materials."

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