Rice, particularly white rice, is an important component of Indian cuisine. The mild taste of rice in our incredibly flavourful recipes captivates our palates. Rice is rarely overlooked and always finds a place on our plates, whether it's for a special occasion or a daily dinner. Rice, despite being a common and major ingredient, does not contribute much in the way of nutrients.

Rice is high in carbohydrates, so it's a no-no for anyone wanting to eliminate carbs and trim a few inches off their waistline. It is deficient in some vital elements, making it a risky choice for anyone trying to eat a balanced diet. Here are five healthy rice substitutes that you may incorporate into your diet.

Quinoa

Quinoa is one of the greatest rice substitutes. It is a fantastic source of protein and includes all nine essential amino acids that the body requires, making it an excellent choice for vegetarians and vegans. Quinoa is also fully gluten-free.

Dalia

Dalia or bulgur wheat, which is present in practically every Indian household, is another excellent option. It's usually made into khichdi, upma, or porridge. Dalia is a good source of magnesium, manganese, folate, iron, Vitamin B6, and fibre, in addition to being low in calories.

Barley

Barley is another popular and healthy alternative to white rice, with a chewy and earthy flavour. When compared to rice, barley has more minerals like niacin, selenium, and zinc, as well as more protein and fibre.

Ragi

Ragi, also known as Finger Millet, is another widely accessible grain in India that can be substituted for white rice. Ragi is high in protein and contains anti-inflammatory phytonutrients that aid in the prevention of oxidative stress.

Riced Cauliflower

Riced cauliflower has a moderate flavour and a texture similar to cooked rice, making it an excellent substitute for white rice. It can easily be added into your curries without detracting from the intense experience of your dish's array of condiments. Riced cauliflower offers only 13 calories per cup, compared to the 100 calories in half a cup of white rice.

Note: It is recommended that you be aware of any allergies you may have before consuming any of these.

(Editor：meat)