Multigrain Rice

Ingredients

• 1.5 cup diabetic-friendly basmati rice (White or brown rice may be used instead.)
• 1 cup mixed quinoa (Use dry mixed quinoa.)
• 0.5 cup dry lentils
• 0.5 cup green mung beans (Use dry whole mung beans.)
• 0.5 cup adzuki red beans (Use dry adzuki beans.)
• 8 cup water or stock (Use 2 cups cooking liquid for every 1 cup of the dry grain-and-legume mixture. Additional water is needed for soaking and rinsing.)

Steps

1. 1

   Measure the basmati rice, quinoa, lentils, mung beans, and adzuki beans into a large bowl. Mix thoroughly so the grains and legumes are evenly distributed.

2. 2

   Cover the mixture generously with water and soak for at least 3 hours; soaking overnight is ideal. This step is important because the ingredients have different cooking times and soaking helps them cook more evenly.

3. 3

   Drain the soaked mixture in a fine-mesh sieve or colander. Rinse and wash it thoroughly under cool running water until the water runs relatively clear, then drain well.

4. 4

   Measure the drained mixture. For every 1 cup of the grain-and-legume mixture, measure 2 cups of water or stock. For the full batch, which is approximately 4 cups dry, use about 8 cups of cooking liquid.

5. 5

   Transfer the rinsed mixture and measured water or stock to a large heavy-bottomed pot. Bring the liquid to a boil over medium-high heat.

6. 6

   Once boiling, cover the pot tightly, reduce the heat to low, and simmer until the mixture is tender and light and fluffy. This will generally take about 30–35 minutes after boiling, but check for tenderness because cooking time can vary with the beans and the length of soaking.

7. 7

   Remove the pot from the heat and let the covered mixture stand for 5–10 minutes. Fluff gently with a fork and serve, or cool promptly for meal preparation.

8. 8

   For meal prep, portion the cooled multigrain rice into freezer-safe containers. Freeze the portions, then defrost as needed for a quick, nutrient-dense rice substitute.

Notes

The source recommends batch cooking and freezing individual portions. Plain basmati rice is described in a comment as diabetic-friendly, while specially processed low-glycemic-index basmati varieties are also available. The precise simmering time is not stated and will vary depending on the beans and soaking time.

Nutrition per serving

• side dish
• meal prep
• high fiber
• high protein
• vegetarian
• vegan
• dairy-free
• freezer-friendly