Big Batch Brown Rice

Rice is the most practical carbohydrate for batch cooking. Brown rice keeps well for 4–5 days refrigerated and reheats in 90 seconds in the microwave. Cook it once at the start of the week and you remove one daily decision from your meal prep.

Ingredients

• 500g dry brown rice
• 900ml cold water
• 1 tsp salt

Method

1. Rinse the rice in cold water until the water runs clear. Drain.
2. Add the rice, water, and salt to a large saucepan. Bring to the boil.
3. Reduce heat to the lowest setting. Cover tightly with a lid.
4. Cook for 30 minutes without lifting the lid.
5. Remove from heat and leave covered for 10 minutes to steam.
6. Fluff with a fork. Cool completely before portioning.
7. Divide into 6 portions (approx. 150g cooked each). Store in airtight containers in the fridge for up to 5 days.

Nutrition Notes

Brown rice has a lower glycaemic index than white rice due to its bran layer, which slows digestion and produces a more gradual glucose response. It also provides more fibre, magnesium, and B vitamins per serving.