What are the best substitutes for brown rice in recipes?

**Quinoa** is a popular substitute for brown rice due to its high protein content, containing all nine essential amino acids, making it a complete protein source which is rare among plant foods.

This makes it highly valuable for vegetarians and vegans.

**Cauliflower rice** is made by grating or processing cauliflower and has gained popularity as a low-carb alternative.

It contains only about 25 calories per cup compared to around 216 calories for brown rice, which appeals to those watching their caloric intake.

**Wild rice** is not actually rice but rather the seed of a grass species.

It has a distinct nutty flavor and is higher in protein and antioxidants, providing about 30% more protein than brown rice.

**Barley** is another nutritious alternative; it is rich in beta-glucan, a soluble fiber that can help reduce cholesterol levels.

Pearled barley cooks faster than hulled barley, making it a quicker option in recipes.

**Bulgur** is pre-cooked cracked wheat that cooks faster than brown rice; it requires less water and only takes about 12 minutes to prepare.

It's high in fiber and has a nutty flavor that enhances many dishes.

**Farro** is an ancient grain with a chewy texture and nutty flavor; it's rich in fiber, protein, and magnesium.

It often takes longer to cook than brown rice, but it offers a dense nutrient profile.

**Sorghum** is a gluten-free grain that's high in antioxidants, fiber, and protein.

It has a mild sweetness and unique chewy texture, adding diversity to dishes where brown rice might typically be used.

**Chickpea rice**, made from ground chickpeas, is low in carbs and high in protein and fiber.

It has a unique texture and works well in savory dishes, adding both nutrition and flavor.

**Zucchini rice** can be created by grating fresh zucchini, which is very low in calories and high in water content.

This option is particularly popular in low-carb and keto diets.

**Cabbage** can serve as a surprisingly effective rice substitute when chopped finely.

It's low in calories and carbs, and it provides fiber, making it an excellent base for various dishes.

**Polenta**, made from ground cornmeal, can offer a creamy texture to meals.

Cooking it to a porridge consistency can make it a comforting base, and it typically provides fewer calories than rice.

**Sweet potatoes**, when diced and cooked, can substitute for rice in some dishes, adding a slightly sweet flavor and a boost of vitamins A and C, as well as fiber.

**Riced broccoli** is a similar concept to cauliflower rice but uses broccoli, providing more vitamins K and C.

This option is great for adding extra nutrients while keeping dishes light and low in calories.

**Orzo**, while technically a pasta, can replace rice in some dishes like soups or salads.

It has similar cooking properties to rice but brings a different texture and flavor landscape to a meal.

**Couscous**, though also a type of pasta, can be used in place of rice.

It cooks quickly and can absorb flavors well, making it suitable for various dishes.

**Buckwheat** is another gluten-free option, rich in antioxidants and fiber.

Despite its name, it is unrelated to wheat and can add a nutty flavor to meals.

**Mushroom rice** uses finely chopped mushrooms in place of rice, introducing umami flavors while keeping calories low.

Mushrooms are also low in fat and provide essential nutrients.

**Freekeh** is made from green durum wheat and provides a smokey flavor along with a protein-rich nutrient content.

Cooking times and water ratios differ from brown rice, requiring a bit of adjustment.

**Spaghetti squash**, when cooked and fluffed with a fork, can serve as a vegetable-based rice alternative, providing a similar texture and the benefit of being significantly lower in carbohydrates.

**Exotic grains** like teff and amaranth are less common but offer unique flavors and nutritional benefits.

Teff is rich in protein and iron, while amaranth is gluten-free and contains many essential amino acids, making them excellent substitutes for brown rice in multicultural recipes.