Light saffron basmati rice is a basic fragrant and spiced recipe perfect as an alternative to classic white rice.
Light, quick, and versatile.
Why choose basmati rice?
Originating from India, basmati rice has long, thin white grains that remain fragrant and well-separated once cooked.
In Eastern cuisine, it is often served plain or flavored with spices, as an accompaniment to other dishes based on meat, fish, and legumes.
I learned to appreciate it this way: I cook it in advance and store it in the fridge, ready to serve with vegetable sides and to simply accompany many dishes, just as in Eastern traditions.
A basic recipe to complete as you wish that saves your meal!
Glycemic Index of Basmati Rice
– Brown basmati rice GI 45;
– Basmati rice GI 50.
I chose basmati rice and deamidated it.
- Difficulty: Easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 5 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 5.6 oz Basmati rice
- as needed water
- 1 pinch salt
- 1 packet saffron
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (uncooked)
Suggested Tools
- Bowl
- Strainer
Preparation
For those following a low glycemic index diet and for diabetics, it’s useful to deamidate the rice:
– using a fine-mesh strainer, rinse the rice under running water to remove some of the starch;
– soak it in cold water for about 2 hours – for basmati rice, 30 minutes is enough – stirring occasionally and changing the water at least a couple of times;
– finally, rinse again and drain thoroughly.This procedure helps reduce the amount of starch available for quick absorption, yielding a rice that cooks faster with a reduced glycemic impact.
If you taste a grain, you’ll feel like you’re eating parboiled rice.In a pot, bring the necessary salted water to a boil to cook the rice.
Dissolve the saffron in the water.
Pour the deamidated basmati rice into the pot and cook for 3-5 minutes according to the desired consistency, then drain and rinse under running water.Your light saffron basmati rice is ready.
Plate it.
Grind the pepper and drizzle with a bit of extra virgin olive oil.
Enjoy your meal!
Start the meal with a generous portion of raw or cooked vegetables and pair the rice with fiber, protein, and healthy fats to slow carbohydrate absorption.
Storage, Tips, and Variations
The light saffron basmati rice can be served:
– in hot preparations by adding it to a pan or sautéing it with the seasoning;
– in cold preparations like rice salads or cold rice.
It’s a dry basmati rice that is versatile:
– great to serve with vegetable sides;
– to make it a one-dish meal, add a protein source such as legumes, meat or fish, cheese, or eggs.
Do not leave cooked rice at room temperature for more than 1-2 hours [to prevent the growth of Bacillus cereus bacteria, which can cause food poisoning].
You can store cooked basmati rice in the refrigerator for 1-2 days.
It’s perfect to take out of the house, in a thermal container or a cooler bag.
FAQ (Frequently Asked Questions)
Frequently Asked Questions About Rice and Diabetes
Among the most common questions about diabetes and rice:
– Can people with diabetes eat rice?
– What type of rice is suitable for diabetics?
– Which rice has the lowest glycemic index?
These are all questions you should ask your diabetologist!
That said, here are my personal notes on the topic: Rice Glycemic Index and Type 2 Diabetes | Which to choose and how to deamidate.
Drawing from the informative contributions of Professor Enzo Bonora:
In any case, with diabetes, it is essential to build experience on the impact of this and all other foods on blood sugar. This means measuring before and two hours after eating it. Possibly more than once for more reliable information. If the blood sugar increase is limited [below 50 mg], you can put a “green sticker” on that type of food. Otherwise, better leave it.Can I use another type of rice?
Yes, by choosing low glycemic index varieties like brown rice, but basmati remains the best for this type of preparation.
What can I use instead of saffron?
An alternative is turmeric; a teaspoon is enough: it’s economical and healthy, giving a golden color and a spicy flavor.
Can it be prepared in advance?
Yes! Basmati rice is also perfect for meals on the go.
