What Is Enriched Rice? Tips for Making Enriched Rice

Enriched rice is white rice boosted with additional nutrients like vitamin A, niacin, folic acid, thiamine mononitrate, potassium, and iron (ferric orthophosphate). Much like how milk (both dairy and plant-based) often gets enriched with vitamin D and other minerals, enriched rice amps up the nutritional value of the processed ingredient.

The difference between enriched rice and “regular” white rice is that the former contains added vitamins and minerals—like a supplement in rice form. Most rice is the seed of Oryza sativa, a species of grass. (Wild rice is an unrelated species.) Naturally gluten-free, vegan, and packed with dietary fiber, rice is the basis of countless dishes worldwide, particularly in Asia and Africa. Generally, the different types of white rice get categorized by size: extra long-grain, long-grain, medium-grain, or short-grain.

Like most cereal grains, rice has three parts: the endosperm, bran, and germ. The bran layer contains fiber and B vitamins. The germ (also known as the embryo) contains oils, vitamins, proteins, minerals, and antioxidants. The endosperm—located above the germ—contains carbohydrates and protein. Brown, or whole-grain rice, includes all three parts. Hence, it takes longer to cook and has a more complex, nutty flavor than white rice, which is starchier and contains just the endosperm.

White rice, also known as milled rice, has been partly stripped of its nutrients. Since it has had its bran and germ removed, it is quicker cooking and less nutritious than brown rice. Though enriched rice has added back in some of the vitamins and protein, whole-grain brown rice is still the more nutritionally dense option.

Using enriched rice in place of plain white rice can introduce more nutrients into your cooking. Use enriched rice in burritos, pilafs, and grain bowls, or enjoy it as a side dish alongside curry, stews, vegan miso soup, and more. Here are some tips for making enriched rice at home:

1. 1. Watch the amount of water. When cooking non-enriched rice, it’s essential to rinse it in cold water to remove much of its starch. Rinsing leaves you with individual grains that don’t stick together. However, skip this step when making enriched rice since rinsing it—before or after cooking—will remove some of the added nutrients. Cook enriched rice according to the package instructions because too much water will dilute its nutritional value. The variety—such as jasmine rice, extra-long grain white rice, or basmati rice—and whether or not the rice is parboiled will dictate the water-to-rice ratio and cook time.
2. 2. Use a rice cooker. You can cook rice on a stovetop, but a rice cooker is worth the investment for perfectly cooked rice every time. Fluff your rice with a fork after cooking to separate the grains and check on their consistency.
3. 3. Add seasonings. A bay leaf, a crushed cardamom pod, a single whole clove, or a fresh thyme sprig will imbue your enriched rice with flavor. You can also add a knob of butter, a glug of olive or sesame oil, and a pinch of salt before or after cooking.

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