Nothing beats a hearty bowl of breakfast porridge, especially in cooler months. Brown rice and quinoa porridge is secretly healthy among plant based breakfast recipes. It tastes like dessert! It's made with gluten-free grains, a natural sweetener like brown rice syrup, and topped with fresh fruit.
Brown rice and quinoa porridge tastes yummy whichever way you choose to eat it. It reheats in just a few quick minutes on the stovetop. If you're in a rush in the morning, you could even eat it cold, like tapioca pudding. It has enough protein and fiber to fill you up for a long time but won't leave you feeling uncomfortably full or with a sugar crash a few hours later.
Is Brown Rice Healthy?
Brown rice is a whole grain. That means it contains all parts of the grain, including the fibrous bran, the nutritious germ, and the car-rich endosperm. On the other hand, white rice has had the bran and germ removed, which are the most nutritious parts of the grain.
This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.
Brown rice is a good source of folate, riboflavin (B2), potassium, and calcium. It is also exceptionally high in manganese, which is vital for many bodily processes, such as bone development, wound healing, and blood sugar regulation.
One cup of brown rice contains 216 calories, 3.5 grams of fiber, 5 grams of protein, and decent amounts of vitamins B1, B3, B6, and B5, as well as magnesium and selenium.
Why Quinoa Is Good For You
Quinoa is a popular health food. It's gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.
Technically, quinoa is not a cereal grain but a pseudo-cereal. It doesn't grow on grass like wheat, oats, and rice. It's a seed from the same family as beets, chard, and spinach and is prepared and eaten just like a grain.
One cup of quinoa has 5 grams of fiber, 222 calories, and a high content of manganese, magnesium, and phosphorus. This "super grain" has over 10% of the RDA for vitamins B1, B2, and B6. It also contains small amounts of calcium, vitamin E, and omega-3 fatty acids.
When cooked, quinoa seeds become fluffy and creamy yet maintain a slight crunch. It is gluten-free and has a low glycemic index, making it a great addition to a diabetic diet.
Ingredients You'll Need to Make This & Other Plant Based Breakfast Recipes
Brown rice. I like to use sweet brown rice, a short-grain variety of whole-grain brown rice. Despite the name, the grains are not really sweet on their own, but the rice's mild nutty flavor works well in both sweet and savory recipes. Because of its texture, sweet brown rice gives the cereal an almost creamy flavor.
Quinoa. This is a natural fit for breakfast. Its nutty, slightly sweet flavor can go savory or sweet, and the texture of quinoa lends itself to porridges and baked goods alike.
Brown rice syrup. Also called rice malt syrup or simply rice syrup, brown rice syrup is a gluten-free, vegan sugar substitute.
Salt (optional). This is great for enhancing flavors and balancing sweet dishes.
Toasted pumpkin seeds (optional). They add crunch to the breakfast porridge. Feel free to use whatever nuts or seeds you have at hand.
Fresh fruit (optional). Whether you go for berries, bananas, or apples, fresh fruit improves the taste of almost any cereal. They also add a healthy dose of nutrients to the dish.
How To Make Brown Rice And Quinoa Porridge
When I make plant based breakfast recipes like this, I prefer to soak the brown rice overnight or at least for 6 hours, but you don't have to. Drain the soaked rice thoroughly before adding it to a saucepan. If you've not soaked the rice, give the grains a good rinse before cooking to remove their starchy coating.
Rinse the quinoa in cold running water for a minute or so until the water runs clear. This removes its natural coating, called saponin, which can make it taste bitter or soapy. Add it to the saucepan.
Add the water and salt. Let the ingredients warm until the liquid starts to boil. Reduce the heat as necessary to maintain a very gentle simmer and cook for 1 hour. Stir and scrape the bottom of the pan every now and then so that the grains don't stick.
Once the breakfast cereal has finished cooking, spoon it into a bowl. Drizzle some brown rice syrup over the hot cereal (you can also use agave or date nectar, or whatever sweetener you like).
Top off your brown rice and quinoa bowl with toasted pumpkin seeds and fresh fruits, and you've got yourself a great start to the day.
Tips for Making Brown Rice & Quinoa Porridge
1. Brown rice and quinoa porridge thickens a bit when cooled. You can add a small amount of water or your preferred milk when reheating to loosen the consistency.
2. You can make a batch with 4-5 servings and eat it over a few days. This breakfast porridge keeps well in the fridge for up to 4 days. (You don't want to keep cooked rice too long in the refrigerator; otherwise, it can make you ill.)
3. Use a smaller high-sided saucepan for best results. Cooking in a wide stockpot can result in a longer cooking time and additional water.Print
If You Liked This Recipe, Then You Might Also Enjoy...
This quinoa with chickpeas recipe that is a great salad to keep on hand to build different meals throughout the week.
This vegan rice pudding recipe that is a tasty, creamy dessert. If you need more plant-based breakfast recipes, this can double as one!
This honey almond cereal squares recipe from Darn Good Veggies that make the perfect healthy snack.
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