Food & Health

Parboiled rice: what is it and what are its benefits

Parboiled rice is known as the “non-overdone” rice, today we will tell you why it is called that and what its benefits are.

The origins of  parboiled rice  are in the populations of India, Pakistan and Burma, where they understood that paddy rice, soaked in water and dried and heated in the sun, was better maintained and preserved. Check out more interesting articles on our site.

Currently, the easiest way to obtain this type of rice is by subjecting it in the husk (after harvest) to a 60ºC soak and then to strong steam pressure. When steamed with the husk, most of the nutrients from the husk pass to the grain.


Therefore, it is a partially cooked rice, also called “parbolized”. In my house we know it as ” the rice that does not go overboard “.

In addition, thanks to the vaporization process to which it is subjected, a large part of the starch contained in the rice is eliminated. And most importantly, mineral salts and  vitamins are preserved  that rice that does not go through this process does not preserve.

One detail to keep in mind when cooking parboiled rice is that, as the starch that does not disappear, gelatinizes and becomes harder, the cooking time will be longer than other rice.

However, this gelatinization process has its positive side, and that is that it prevents the rice from absorbing fat. Another of its advantages is that it does not stick, it does not pass and the grains tend to be looser .


Parboiled rice, along with brown rice, offers greater  nutritional benefits  than untreated white rice, as it has more nutritional value. Instead, it provides fewer calories. More benefits of this food:

– It is classified as a food with a glycemic index because it contains starch, but the amount it contains is lower than that of other rice, such as untreated white or brown.

– Its consumption implies better digestibility, that is, it is a more easily digestible food.

– Once cooked, it can be kept for longer than the others.

– As we saw before, the gelatinization of the starch makes it absorb much less fat.

– Since it does not overdo it, you can always add more water if you see that when it has been consumed the rice is still hard.


In addition to all that has been said, it is important to remember that parboiled rice is rich in B vitamins , specifically niacin, thiamin and riboflavin. These are responsible for converting carbohydrates into energy.

It also provides protein (about 7.5 grams per 100 grams of product), carbohydrates (approximately 75 grams) and fiber , especially if the parboiled rice is whole grain. However, it hardly has any sugar, salt or fat.

You have already seen that parboiled rice is the most beneficial for health of all rice, so do not hesitate to incorporate it into your diet. Look for it in the supermarket!


With parboiled rice you can prepare countless recipes. From a traditional Cuban rice to a risotto, a salad or a delicious dessert. Do you need inspiration? We propose a dish of rice with scrambled vegetables.

Guy:Main dish


  • (For 4 people)
  • 200  g bouquets of parboiled rice
  • 4  slices of bacon (optional)
  • 1 onion
  • 2 cloves of garlic
  • 2 carrots
  • 3 eggs
  • 2  stems
  • chive
  • olive oil
  • shall
  • Pepper

Preparation methods

  • Heat water in a pot with salt. Bring it to a boil and add the rice.
  • We cook the time indicated on the package. Once it is to our liking, drain and reserve.
  • Meanwhile we can peel and chop the onion, garlic and carrots.
  • Sauté in a frying pan with a drop of oil.
  • In a saucepan, pour two tablespoons of oil and pour the rice together with the fried vegetables.
  • When it starts to heat up, crack the eggs and add them together with salt and pepper.
  • Continue cooking and stir for a couple of minutes, just enough for the eggs to set. Remove and let rest.
  • At the time of plating, you can add a little chopped chives.

Want to add a little more flavor? Bacon goes very well with this dish. In addition, it provides a very pleasant crunchy texture. So that it does not release much fat, you can opt for turkey bacon, or cook it in the oven.

To do this you just have to preheat the oven to 180º while you prepare the rice. Line a tray with parchment paper and place the bacon slices so that they do not touch. Cover with another paper and bake for a quarter of an hour.

Once ready, let cool and cut into cubes. Sprinkle over the rice when you have plated it.

Preparation time: 40 minutes

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