Basmati rice: properties, nutritional values ​​and how to best cook it

Who I am
Elia Tabuenca García
@eliatabuencagarcía

Basmati rice is a variety of long-grain rice with a characteristic and very fragrant flavor, suitable for preparing dishes of ethnic inspiration and more. We can find both white basmati rice and wholemeal basmati rice on sale.

Don't store avocado like this: it's dangerous

Il basmati rice is a variety of long grain rice with a characteristic and very fragrant flavor, suitable for preparing dishes of ethnic inspiration and more. We can find both white basmati rice and wholemeal basmati rice.





In Hindi the name basmati means 'rich in innate aroma' and derives from the Sanskrit 'vassaymayup' (imbued with aroma). From Sanskrit his name became 'vasumati' and then 'basmati'.

Basmati rice has been grown in India and Pakistan for hundreds of years with the finest varieties produced in the foothills of the Himalayas.

Read also: WHITE RICE VS WHOLEMEAL RICE: ADVANTAGES AND PRECAUTIONS

Index

Basmati rice, properties

Il basmati rice it has the characteristic of representing an important one source of carbohydrates for our body and at the same time to have a low glycemic index, unlike other types of rice, even when it is not wholemeal basmati rice.

As with other rice varieties, Basmati rice is completely gluten-free, for which its consumption is suitable for those suffering from celiac disease or those who must temporarily avoid foods containing gluten.

Basmati rice is low in fat. Among the mineral salts it brings to our body we find above all potassium. It is also a source of fiber, even more so in its full version. Basmati rice is also easy to digest and very nutritious.

According l 'Ayurveda Basmati rice is the king of rice and in general is part of the cibi sattvici which bring energy and nourishment to the body without weighing it down.

Basmati rice, nutritional values

Let's find out what are the nutritional values ​​of basmati rice to include this food in our diet in a balanced way. The following nutritional values ​​correspond to 100 grams of cooked basmati rice.



100 grams of cooked basmati rice contain:

  • 3,54 g protein
  • G carbohydrates 25,22
  • Sugars 0,05 g
  • 0,38 g fat
  • Saturated Fat 0,09 g
  • Monounsaturated Fat 0,122 g
  • Polyunsaturated Fat 0,122 g
  • Cholesterol 0 mg
  • Fiber 0,4 g
  • Sodium 126 mg
  • Potassium 32 mg

Here the complete table.

Basmati rice, calories

As for the calorie intake, keep in mind that 100 grams of cooked basmati rice provide our body with approximately 121 calories.

Basmati rice, glycemic index

The glycemic index of rice can be very high, especially if it is the common refined rice, but in the case of basmati rice the glycemic index is medium, equal to 53 for the white basmati rice ea 45 for the wholemeal basmati rice.

Keep in mind that the common white rice has a high glycemic index, even higher than 80, while basmati rice has a lower glycemic index as it is richer in amylopectin, a substance that helps not to suddenly raise blood glucose levels.

Read also: CARBOHYDRATES: WHICH TO CHOOSE ON THE BASIS OF THE GLYCEMIC INDEX?

Basmati rice, cooking and recipes

To cook Basmati rice well you will need it boil in boiling water with a pinch of salt. Basmati rice cooking times vary from 10 to 30 minutes depending on whether it is white basmati rice or wholemeal basmati rice. To be sure of the cooking times, always check what is written on your package of basmati rice.

As with any type of rice, we also recommend a short rinse before cooking for basmati rice to remove any impurities.



Basmati rice with its characteristic taste lends itself very well to the preparation of Indian inspired dishes and oriental. In fact, you can dress it with vegetables, with nuts and with the spices of your choice, including ginger, cinnamon, cumin and coriander. Basmati rice is also suitable as rice for risotto Special.

  • BASMATI RICE SPICY WITH CARROTS, PEAS AND CASHEWS
  • BASMATI RICE CAKE WITH TURMERIC AND BASIL
  • CANTONESE RICE: THE ORIGINAL RECIPE AND 10 VARIATIONS

With basmati rice you can prepare numerous recipes by replacing it with ordinary rice to make the following preparations.

  • Basmati rice, boiled
  • Steamed Basmati Rice
  • Risotto with basmati rice
  • Basmati rice soup
  • Basmati rice cream
  • Basmati rice with sautéed vegetables
  • Rice milk with basmati rice
  • Rice salad with basmati rice
  • Stuffed vegetables with basmati rice
  • Basmati rice arancini
  • Basmati rice balls
  • Zucchini stuffed with basmati rice
  • Cantonese rice with basmati rice
  • Basmati rice salad in melon

What are your ideas and recipes for using and cooking basmati rice?

Marta Albè

add a comment of Basmati rice: properties, nutritional values ​​and how to best cook it
Comment sent successfully! We will review it in the next few hours.