Today we will see how to prepare a delicious stir-fried rice with vegetables and peas using brown and deamidated rice indicated for those suffering from hyperglycemia.
Let’s go in order!
I used brown rice precisely, “parboiled brown rice with more taste and fiber cooking 10 minutes” and I deamidated it: the deamidation changes the cooking times of the rice, reducing them, in this case from 10 minutes to 3-5 depending on the desired consistency.
I used frozen peas.
Frozen peas retain many of the nutritional properties of fresh peas.
And mixed frozen vegetables.
Delicious!
- Difficulty: Easy
- Cost: Cheap
- Rest time: 2 Hours
- Preparation time: 15 Minutes
- Portions: 2People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
I used brown rice precisely, “parboiled brown rice with more taste and fiber cooking 10 minutes” and I deamidated it: the deamidation changes the cooking times of the rice, reducing them, in this case from 10 minutes to 3-5 depending on the desired consistency.
- 4.2 oz parboiled brown rice (cooking 10')
- as needed mixed frozen vegetables (carrots, onion, celery in chunks)
- 3.4 fl oz water (+ 1.7 fl oz if needed)
- 1 vegetable bouillon cube (homemade)
- frozen peas (for 2 people)
- 1 pinch salt (or reduced-sodium and sugar-free soy sauce)
- 1 pinch mixed peppercorns (with grinder)
- 1 tsp ground turmeric
- 1 drizzle extra virgin olive oil (raw)
- as needed chopped parsley
Suggested Tools
- 1 Bowl
- 1 Colander
- 1 Wok
Preparation
Brown Rice
Rinse the rice to partially remove the starch, then:
• soak the rice in a bowl of cold water for 2 hours;
• stir occasionally;
• change the water a couple of times;
• rinse it thoroughly under running water before use.
Once the deamidation process is complete, drain the rice thoroughly using a colander.
If you taste a grain, it will feel like eating rice that has undergone a first cooking.
Basmati Rice
If you use basmati rice, reduce the soaking time to 30 minutes.
I used a frozen mix: carrots, onion, celery in chunks.
Rinse the frozen peas under running water.
In a hot wok or pan, pour the raw mixed frozen vegetables and let them wilt for a few seconds.
Add:
• 3.4 fl oz of water;
• a vegetable bouillon cube;
• frozen peas;
• a pinch of salt;
• a pinch of pepper;
and let them cook on low heat for 5 minutes, stirring occasionally to prevent the peas from sticking to the bottom of the wok.Pour the deamidated brown rice into the wok with the vegetables and peas, and add a teaspoon of turmeric.
Mix and continue stirring with a silicone spatula for 5 minutes instead of 10.
* if the rice dries out too much and risks sticking to the bottom of the wok, add 1.7 fl oz of water and continue stirring.Adjust the salt.
* if you wish, you can use soy sauce instead of salt: make sure it is reduced in salt and sugar-free.Cover with a lid and let it rest for 2-3 minutes.
Drizzle with extra virgin olive oil and mix.Plate.
Grind some more pepper and add the chopped parsley.Your stir-fried brown and deamidated rice with vegetables and peas is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows for better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to combine legumes in the diet.
Check out my review on the 28 cm Kasanova wok.
FAQ (Questions and Answers)
How many grams of peas per person?
The guidelines for healthy eating indicate the following standard portions:
• fresh, soaked, or canned legumes 150 g;
• dried legumes 50 g.
⇒ remember that the weights are personal.
From the Accu-Check Diet Meter
It is also available as a mobile app.
Frozen peas raw and cooked weight
• 150 g portion of frozen peas raw weight → 130 g frozen peas cooked weight.
CHO counting per portion
• 150 g portion of frozen peas raw weight → CHO 19.2 g.Can I replace frozen vegetables with fresh vegetables?
You can cook fresh vegetables in the same way as frozen vegetables.
Can I replace frozen peas with fresh peas?
You can cook fresh peas in the same way as frozen peas.
Can I add the egg?
I prepared my stir-fried rice with vegetables and peas without eggs.
If you want to add the egg:
• break an egg into a bowl, season with a pinch of salt, grind the pepper and beat with a fork;
• pour the mixture into a non-stick pan and as soon as it starts to set, stir to scramble it;
• pour the scrambled egg into the wok with the vegetables, peas, and rice and stir-fry for another minute.
