This white rice is high in fiber thanks to a few nutrient additions like edamame, herbs, and citrus that bulk up your rice to make it a nutrition powerhouse!
Why You’ll Love This High Fiber White Rice
- Add nutrition without subtracting the things you love. No need to give up the rice you love. Instead, maybe just consider adding to it in order to better meet your nutrition needs. This is one of the ways I love to do that.
- A good way to get in more fiber and protein. Each serving of this rice provides 3 grams of fiber and 7.7 grams of protein. Use this as a nutritious side to bump up the nutrition of any meal.
- Customize it to fit your needs. Change out the beans, use a different herb, or add extra flavor enhancers based on your own preferences. Suggestions are below.
Key Ingredients and Substitutions
- Rice: For this recipe, I used white Jasmine rice. You can swap the rice used here for a different variety, but do note that this will change the amount of water and cook time you will need. Adjust accordingly!
- Beans: I used edamame, but you can use other beans like black beans, white beans, chickpeas, fava beans, black-eyed peas, etc. You can also use other pulses like cooked lentils and peas! There are truly so many ways to customize.
- Lime: Use fresh lime for the zest and juice.
- Scallions: You can swap for finely minced shallots if you still want a mild onion taste.
- Herbs: I used cilantro, but parsley, chives, or dill can work too!
How to Make High Fiber White Rice
Rinse your rice: Rinse and drain 3-5 times under cold water, or until the water runs mostly clear. Tip, I interpret mostly clear as being able to see your hand through the water if you place your hand into the pot of water and rice. During the first and second rinse, you won’t be able to see your hand through the murky water. After about the 3rd rinse, you generally can start see it more clearly.
Stove top vs rice cooker: Add the drained rice to a rice cooker pot or a medium saucepan (preferably a pan that has a tight fitting glass lid).
- For rice cooker, add the recommended amount of water suggested by the rice cooker manufacturer. Cover with lid then hit the white rice button or flip the device on. The rice is done once the machine flips itself into a “keep warm” setting.
- For stovetop, add 1 1/2 cups water plus 3 tbsp of water plus a generous pinch of salt. Place over medium high heat until the water comes to a rapid simmer. Lower the heat to a gentle simmer, then top with the lid. Cook for 13 minutes, or until the rice has absorbed all the water. Make sure not to lift the lid while the rice is cooking.
Let it steam: Once cooked through, remove from heat and allow to naturally steam with the lid still firmly on for 10 minutes before fluffing with a fork or rice paddle.
Add the mix-ins: Add the edamame, scallions, lime zest, and juice to the rice. Mix together until well combined. Taste and add additional salt or extra lime juice as needed before enjoying.
Expert Tips
- About Rice + Water Ratios. I share a ratio that works for me to get rice that is not gummy or sticky, which involves using less water than is generally recommended by the package if cooking on the stovetop. If you already have a rice cooking method that works for you, please use your own method. I’m just providing it just in case and is slightly modified from the method used by Recipe Tin Eats.
- Different rices will have different cooking times and water ratios. The ratio for water to rice provided in this recipe is specifically for Jasmine rice. Please adjust water ratios and cooking time depending on the type of rice you use!
- Customize your rice the way you like. Change out the beans, swap the herbs, or add some other flavoring agents like grated garlic or a touch of sesame oil.
- For better rice texture, mix in your add-ins at the end. Ingredients have different cooking times and water needs, so cooking an ingredient like lentils along with the rice, for example, might lead to the overcooking of certain ingredients, which may result in a gummy texture.
- For ease, use microwave frozen rice or a shelf stable variety instead. I’m not here to judge!
- Have an issue with the texture of beans? Consider trying a riced edamame. They have these in the freezer section and are a great addition that is about the same size of the rice grains.
Frequently Asked Questions
Once cooked, allow to come to temperature and store in an airtight container. Place in the fridge for up to 3-4 days and reheat as needed. If you want to store beyond this time frame, you can also freeze the rice into smaller portions using a souper cube tray. Pop out the portion you wish to eat, and reheat accordingly. Note on freezing, the herbs and edamame may dull a little in color when frozen, but are still very flavorful regardless.
Replace the edamame with another bean or lentils you like! This can work with black beans, chickpeas, white beans, French lentils, fava beans, or even peas. I have some different combinations listed below if you want to change things up!
This can come down to the amount of water used, cooking temperature, and cook time. When cooking on the stovetop, it’s important to know your stove and what you might consider low or medium heat. I would also be mindful of how much water you add to your rice. You might need more or less based on your own rice texture preferences. You can also start with package instructions, then reduce or add water depending on your desired texture for your time. Personally, I like mine to be firm in texture, fluffy, and not gummy or sticky. This means, that generally I use less water for my preparation. Find the ratio that works best for you!
Rice is great and it has been a part of various cultures for a reason. It’s a valuable source of nutrition:
☑️ provides energy in the form of carbohydrates and also
☑️ provides valuable vitamins and minerals folate and iron thanks to fortifications, along with other nutrients like manganese and selenium
☑️ you also get some protein/amino acids that compliment some of the foods you might eat during the day to further help you hit your nutrient needs
☑️ when chilled in the fridge after cooking, it forms resistant starches that in a way act like fiber and provides support to your gut microbiome
So, if you feel that rice is devoid of nutrition, I would instead think of it as a beautiful puzzle piece. None of us eat food in isolation, and different combinations of a specific food can help us achieve different nutrition goals.
Different Ways to Add Fiber to Rice
Customize your rice to best suit your needs and tastes. Here are some ideas for what you can mix into rice to up the nutrition!
- Black Beans, Corn, and Diced Sun-Dried Tomatoes: Rinse and drain your black beans really well before adding to the rice. You can use fire roasted frozen corn to add some extra smoky flavors and sun-dried tomatoes for some umami.
- Dill and Fava Beans: I just learned about Baghali Polo, and I feel you can make a similar concept by adding dill and fava beans to your rice as a way to add antioxidants and fiber.
- Crispy Lentils and Parsley: I feel the crispy lentils will add some great texture and flavor to the rice while the parsley will add some freshness. Want some more flavor? Consider adding some caramelized onions or crispy shallots to the rice too.
- Arroz con Guandules or Moro: For me this is the originator when it comes to this concept growing up. My mom made arroz con guandules (rice and pigeon peas) all the time. You can make a veggie loaded version here or if you like the idea of rice and pigeon peas, mix your rice with pigeon peas, cilantro, and a little adobo seasoning.
If you need some more ideas, Nutrition by Kylie also has a ton of ideas using this concept as well!
More Ways to Add More Nutrition
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
Description
This white rice is high in fiber thanks to a few nutrient additions like edamame, herbs, and citrus that bulk up your rice to make it a nutrition powerhouse!
- Rinse and drain rice 3-5 times under cold water, or until the water runs mostly clear.
- Add the drained rice to a rice cooker pot or a medium saucepan (preferably a pan that has a tight fitting glass lid). For rice cooker, add the recommended amount of water suggested by the rice cooker manufacturer and set to the white rice setting to cook. For stovetop, add 1 1/2 cups water plus 3 tbsp of water plus a generous pinch of salt. Place over medium high heat until the water comes to a rapid simmer. Lower the heat to a gentle simmer, then top with the lid. Cook for 13 minutes, or until the rice has absorbed all the water. Make sure not to lift the lid while the rice is cooking.
- Once cooked through, remove from heat and allow to naturally steam with the lid still firmly on for 10 minutes before fluffing with a fork or rice paddle.
- To the pot add the edamame, scallions, lime zest, and juice. Use a paddle to stir all the ingredients together until well combined. Taste and add additional salt or extra lime juice as needed before enjoying.
Notes
About Rice + Water Ratios. I share a ratio that works for me to get rice that is not gummy or sticky, which involves using less water than is generally recommended by the package if cooking on the stovetop. If you already have a rice cooking method that works for you, please use your own method. I’m just providing it just in case and is slightly modified from the method used by Recipe Tin Eats.
Different rices will have different cooking times and water ratios. The ratio for water to rice provided in this recipe is specifically for Jasmine rice. Please adjust water ratios and cooking time depending on the type of rice you use!
Customize your rice the way you like. Change out the beans, swap the herbs, or add some other flavoring agents like grated garlic or a touch of sesame oil.
For better rice texture, mix in your add-ins at the end. Ingredients have different cooking times and water needs, so cooking an ingredient like lentils along with the rice, for example, might lead to the overcooking of certain ingredients, which may result in a gummy texture.
For ease, use microwave frozen rice or a shelf stable variety instead. I’m not here to judge!
Have an issue with the texture of beans? Consider trying a riced edamame. They have these in the freezer section and are a great addition that is about the same size of the rice grains.
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