Prep Time: 5 mins
Cook Time: 25 mins
- 1 tablespoon unsalted butter
- 1 tablespoon Roasted Garlic Grapeseed Oil
- 1 yellow onion diced
- 1 cup Arborio rice
- 4 tablespoons Vegetable Bouillon Soup Base
- 7 cups water
- 1/4 cup Basil Pesto Sauce
- 1/2 cup shredded Parmesan cheese
- Heat butter and Roasted Garlic Grapeseed Oil in a 12-inch nonstick skillet over medium heat. Saute onion for 2 minutes until soft and translucent. Add arborio rice and cook for another 3 minutes.
- Add Vegetable Bouillon Soup Base and water to the pan and stir to combine. Bring to a boil over medium heat and cook, uncovered, for 20-25 minutes or until rice is tender and liquid is absorbed.
- Stir in Basil Pesto Sauce and Parmesan cheese.
- 180 Calories (kcal)
- 8 Fat (g)
- 2 Saturated Fat (g)
- 24 Carbohydrates (g)
- 2 Fiber (g)
- 2 Sugar (g)
- 4 Protein (g)
- 10 Cholesterol (mg)
- 350 Sodium (mg)
Rice is a powerhouse when it comes to its fiber content. People who consume the lowest amounts of dietary fiber are much more prone to experiencing regular bouts of constipation, owing to the absence of the propulsive action that fiber gives to waste in the colon. But that’s not all. Fiber also traps water in its structure, which can help ensure that stool is kept soft enough for easy excretion. Be sure to still drink lots of water as there will be no water to absorb if you are chronically dehydrated.
While white rice does a decent job of controlling blood sugar levels, brown or wild rice is far better for this job. Much more fiber is found in the husk of rice grains, which acts as a deterrent to the absorption of glucose. To be clear, it doesn’t prevent the absorption of glucose, but what it does is slows down its entry into blood so that the body’s low stores of insulin may have a chance to help shuttle the glucose to where it is needed most. Diabetes is such a dangerous disease not because of insulin’s inability to do work, but the presence of glucose in blood for extended periods of time where it causes damage to many cells it comes in contact with.
Vegans and vegetarians have a very hard time when it comes to meeting protein requirements. Soy has become a staple for many of these people, but can be troublesome when consumed regularly by men. Rice, while not very high in protein does contain a modest amount which can help supplementary needs. Rice protein powder is also common for this reason and is quickly becoming one of the top sources of vegetarian protein.
Rice contains the mineral magnesium, which plays an important role in enzymatic processes throughout your body, as well as in the production of many immune mediated factors. Rice can also help to support the growth of probiotic bacteria in your intestines, which form an important barrier to foodborne vectors of infection. When these helpful bacteria are suppressed you are much more likely to develop infections than when they are thriving healthily.
It is considered a natural diuretic in many parts of the world, since following its consumption is increased frequency of urination. Rice is believed to offer great support to your kidneys for this reason, as they are also low in sodium and great for maintenance of normal blood pressure.