Jasmine Rice - Nutrition Facts, Health Benefits & Delicious Recipes
Nutritional Information (100g)
Jasmine rice is a fragrant, long-grain rice known for its delicate aroma and flavor. It's a popular choice in many dishes.
- Calories: 129 kcal
- Carbohydrates: 28 g
- Fiber: 0.4 g
- Sugar: 0.1 g
- Protein: 2.5 g
- Fat: 0.3 g
- Vitamin B6: 5% of the Daily Value (DV)
- Potassium: 26 mg
Jasmine rice provides essential nutrients and is a versatile ingredient in various cuisines. It’s low in fat and can be part of a balanced diet.
Health Benefits of Jasmine Rice
- Energy Boosting: High in carbohydrates, jasmine rice provides a quick source of energy for daily activities.
- Low in Fat: With minimal fat content, jasmine rice is a good choice for those monitoring their fat intake.
- Easy to Digest: Jasmine rice is easy on the digestive system and can be a good option for those with digestive issues.
- Versatile Ingredient: Its mild flavor makes jasmine rice a versatile base for a variety of dishes, from stir-fries to salads.
Potential Risks and Side Effects
- High Glycemic Index: Jasmine rice has a high glycemic index, which may affect blood sugar levels. It's important to consume it in moderation if you have diabetes.
- Low in Nutrients: Compared to brown rice, jasmine rice has fewer nutrients and fiber. Balancing it with other whole grains can be beneficial.
Delicious Jasmine Rice Recipes
1. Coconut Jasmine Rice
A fragrant and slightly sweet rice dish that's perfect as a side or as a base for a variety of main courses.
Ingredients:
- 1 cup jasmine rice
- 1 cup coconut milk
- 1 cup water
- 1 tbsp sugar
- 1/2 tsp salt
Instructions:
Rinse the jasmine rice under cold water until the water runs clear. In a saucepan, combine coconut milk, water, sugar, and salt. Bring to a boil. Add rice, reduce heat to low, cover, and simmer for 15-20 minutes until the liquid is absorbed and the rice is tender.
2. Jasmine Rice Stir-Fry
A quick and easy stir-fry recipe that's packed with vegetables and flavor.
Ingredients:
- 2 cups cooked jasmine rice
- 1 tbsp vegetable oil
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- 1 cup carrots, sliced
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1/2 tsp ginger, minced
- 2 cloves garlic, minced
Instructions:
Heat vegetable oil in a pan over medium heat. Add garlic and ginger, and sauté until fragrant. Add vegetables and stir-fry until tender. Add cooked jasmine rice, soy sauce, and sesame oil. Stir to combine and cook until heated through.