Do you want to add something delicious, healthy, and easy to cook to your menu? Today’s Brown Rice Pasta With Broccoli, Garlic, and Kale is your one-way ticket to having a meal that is delicious, satisfying, nutritious, and time-saving.
The best part about this recipe is that you can prepare it in just a jiffy.
Brown Rice Pasta With Broccoli And Kale
Ingredients Â
- ½ cup Brown Rice Penne Pasta
- 2 cup Broccoli Chopped
- 1 cup Kale Chopped
- 2 cloves Garlic Minced
- 2 tsp Olive Oil Extra-Virgin
- â…› tsp Black Pepper
- ¼ tsp Salt For the recipe and pasta water
InstructionsÂ
- Bring a pot of salted water to a boil. Once the water is boiling, add in pasta and cook pasta for 3 minutes
- Drain pasta and rinse with cold water (this helps the pasta from overcooking). Save half of a cup of the pasta water
- Steam broccoli for about 5 minutes
- Add olive oil to a preheated pot. Add minced garlic
- Add in broccoli, pepper, and half of the salt. Sauté for a few minutes
- Add the kale and pre-cooked pasta, along with 1/2 tsp of olive oil and the remaining salt.
- Cook together for 3 minutes
- Drizzle with 1/2 tsp of olive oil and serve.
Health Benefits
Brown rice pasta is categorized as one of the eminent gluten-free varieties. This is primarily due to its chewy texture and mild flavor. Also, one of the reasons due to which it stands out amongst other kinds of pasta is that it is a good source of fiber. It is high in micronutrients like manganese, selenium, and magnesium.
Antioxidants, found in brown rice help fight oxidative damage to cells and consequently promote better health.
Moreover, studies suggest that consuming this pasta can increase antioxidant levels in the blood, which helps prevent chronic conditions like diabetes, cancer, and heart disease.
Nutritional Value
Calories: Brown rice pasta is moderately dense in calories. This means it isn’t low in calories. A cup contains 190 calories.Â
Carb, Protein, and Fats: A higher percentage of the calories in this recipe comes from carbs. A cup contains 40 grams. That’s about 80% of the calories. Consuming a lot of carbs is good for your heart health and digestive system.
Provides Iron: Brown rice pasta doesn’t top the list when it comes to foods that are rich in iron. However, one serving can provide you 8 percent of your daily requirements. Iron helps to transport oxygen throughout your body. Inadequate iron intake means you will lose energy quickly and may get tired quickly.
Recommended ingredients
Which Brown Rice Pasta Should I Buy?
If you are wondering what brown rice pasta you should buy, you can pick from any of these. I have tried each of these in different recipes and they taste great.
TinkYada
TinkYada pasta has a classy taste and texture. It is wheat-free and also contains no gluten. If you are on a gluten-free diet, TinkYada brown rice pasta is your best bet. Their entire factory premise is dedicated to manufacturing rice pasta. They do not manufacture other grain or cereal. Cross-contamination is ruled out 100%. Also, the pasta is cholesterol-free, low fat, and low on sodium.
Want to have something light yet healthy and nutritious? This pasta is staring at you right in the eye. Grab it!
Jovial
Jovial Brown rice contains a 1 – 12oz package of Organic Brown Rice Elbows. It has an enjoyable flavor and tastes great with all types of sauces. It is pressed with bronze dies and is slowly dried for superior quality.
Frequently Asked Questions
Should I rinse brown rice pasta?
Yes, you can rinse it for 5 seconds, but don’t rinse it for long. If you do, the pasta will cool down.
Can I take rice pasta for weight loss?
Brown rice is a rich source of fiber. They contain more fiber than white rice. Including whole grains like brown rice in your diet may reduce belly fat and also help you lose weight.
How long should I cook this pasta?
You can have this pasta ready in 10 minutes. Note that cooking time may differ according to the product. Following the instructions will be helpful.
Is brown rice pasta healthier than regular pasta?
Yes, it is a good source of fiber, minerals, and antioxidants that can optimize health and prevent chronic disease. Its mild flavor and chewy texture make it a great substitute for most traditional types of pasta.
I am a yogi with a smoldering passion for nutrition and healthy living. I have been a Nutrition and Lifestyle Coach for over 11 years and now I want to help you. My mission is to inspire as many people as I can to expand their awareness and broaden their horizons by giving a voice to the choices that create abundant, radiant health. Here I share deliciously simple plant-based recipes, nutrition resources, detox tips, and a glimpse into my whole lifestyle.
