The Arborio rice is mainly composed of carbohydrates. It also contains traces of vitamin B6, protein, iron, and magnesium. Regardless of its high starch content, Arborio rice and other rice varieties has a similar calorie count. The blog highlights the key health benefits related to Arborio Rice.
Arborio rice nutrition
- A 100-gram serving of Arborio rice has the following nutrients:
- Calories - 356
- Fat - 0.1g
- Potassium - 89 mg
- Iron - 0.8 mg
- Vitamin B6 - 5%
- Carbohydrates - 80 gm
- Protein - 6.67 gm
- Magnesium - 2%
- Sugars - 2.22 gm
Health Benefits of Arborio Rice
Arborio Rice Is Gluten-free
When compared with wheat, arborio rice is free from gluten, and that makes it easier to digest. For individuals with gluten sensitivities or those following a gluten-free diet, arborio rice is a preferable option.
Arborio Rice Is A Powerhouse
Arborio rice known for its high carbohydrate content that provides a substantial amount of energy. If you are an individual leading an active lifestyle, arborio rice can be ideal choice, as it provides instant energy and can be a worthwhile addition to a healthy diet.
Arborio Rice Contains Protein
Arborio rice can provide a moderate amount of protein, ranging from 6 to 9 grams. Though the recommended daily intake of protein is 44-56 grams, it can help to fulfil at least 10% of the daily protein.
Arborio Rice May Help In Weight Loss
The high starch content of arborio rice is responsible for its creamy texture and taste. The amylopectin present in the arborion rice gives a satisfying feeling without the need for extra fats like butter or cream. This can be advantageous to individuals desiring to lose weight.
Arborio Rice is Easy To Digest
Vitamins A and C are very much present in Arborio rice. It provides a daily supply of essential vitamins to the body. The presence of vitamin C in this rice variety helps in protecting teeth and bones.
Adding arborio rice to the diet promotes optimal digestive system functioning and enhances gut health. Also, it helps in alleviating common digestive issues such as constipation and indigestion.
Arborio Rice Is Good For the Heart
Arborio rice is famous for its low-fat content, with only 0.2 grams of lipids per one hundred grams. A diet low in fat can be advantageous for managing cholesterol levels and chances of getting coronary heart disease.
Arborio Rice Is a Great Source Of Magnesium
Arborio rice contains the essential mineral of magnesium. It plays a important role in various metabolic processes, including maintaining normal blood pressure, muscle contraction and relaxation, , regulating calcium metabolism, and even acting as an antioxidant.
Arborio Rice Helps In Managing Blood Glucose Levels
Arborio rice contains an intermediate amount of amylose, a macromolecule found in starch. Foods rich in amylose are likely to have a lower glycemic index, which helps in maintaining stable blood glucose levels.
How to cook Arborio Rice
The two important rules of cooking Arborio rice are is abstain from washing the grains and draining the water. Washing the grains and draining the liquid may lead to starch which makes Arborio rice special.
- Heat two cups of water, add vegetable or chicken stock and bring it to a rolling boil.
- Add one tablespoon of butter, olive oil or ghee to the water.
- Add one cup of Arborio rice. Stir infrequently till the liquid dries up.
- Include chicken, seafood, mushrooms and herbs of your choice.
10 Recipe Ideas Using Arborio Rice
1. Rice pudding
2. Mushroom risotto
3. Spanish paella
4. Risotto alla Milanese (saffron risotto)
5. Risotto al Salto (fried Arborio rice pancake)
6. Tomatoes stuffed with Arborio rice
7. Arancini (Italian fried Arborio rice balls)
8. Risi e bisi (Italian rice-and-pea stew)
9. Minestrone with Arborio rice
10. Frittata di riso (Arborio rice frittata)
Risotto
Risotto is a popular traditional Italian dish which is well known for its rich flavours and comforting texture.
Basic Arborio Rice Risotto Recipe
Ingredients
- 5 cups chicken broth (or chicken stock or salted water)
- ⅓ cup finely chopped shallots
- 1 tablespoon butter or olive oil
- ½ cup dry white wine, room temperature
- ½ teaspoon minced garlic (about one garlic clove)
- 1 cup Arborio rice
- Kosher salt, to taste
- 1 cup finely grated parmesan cheese, divided
- Freshly ground black pepper, to taste
Directions
1. Keep the medium saucepan to medium heat, bring the broth to a low boil, then lower the heat to low, keeping the broth just below a simmer. You need the broth to be about the same temperature as the rice when it is cooking.
2. In a large skillet , heat butter in medium-low, then add the onion and cook until it become softened and translucent, approximately 4 minutes. Add the garlic and stir continuously until it become fragrant, approximately 30–60 seconds.
3. Add rice to onion-garlic mixture, season with salt, and stir to combine. Continue stirring till rice is well coated and starting to become translucent, 2–5 minutes.
4. Put about ½ cup warm broth and a splash of wine into the rice mixture. Stir frequently until the rice has fully absorbed the liquid. Add the left broth in ½ cup increments, following each addition with a splash of wine and letting the rice to absorb liquid between additions, approximately 25–35 minutes.
5. Take the pan from heat and put ½ cup cheese and pepper, stirring to combine. cover and let it to rest five minutes. Serve with extra cheese.
Conclusion
Arborio rice, with its creamy texture and nutty flavour, can provide richness and depth to your recipes along with an array of nutritional benefits that are too good for your body and soul.
