Silk Road Vegetarian. Dahlia Abraham-Klein
have been cultivated through out the world for centuries. They are packed with concentrated goodness and are an important source of the complex carbohydrates, protein, vitamins, and minerals that we all need.
For the purpose of this cookbook, I will be focusing on rice and quinoa. Rice was the nutritious and flavorful staple of Silk Road cuisine, while quinoa, a nutrition powerhouse, was a dietary cornerstone in remote parts of South America until its introduction to the rest of the world in the 1980s. Both are gluten free.
Rice
Rice is a grain that belongs to the grass family. It is consumed by nearly half of the world’s population and many regions, like Asia, depend on rice as a staple food. In my childhood home, a meal was incomplete if it did not include rice.
Rice is naturally free of fat, cholesterol and sodium. It is a complex carbohydrate containing only 103 calories per half-cup serving. Rice is one of the few foods in the world that is entirely non-allergenic and gluten free.
Rice is considered the most important food crop in India. In fact, according to the ancient Indian practice of Ayurveda, a philosophy of healthy and harmonious living, the basmati variety (one of the most popular in India) actually has some spiritual qualities. Adherents of Ayurveda believe that basmati is saatvic, or pure, and therefore beneficial to the body and easy to digest. It is considered an excellent remedy for balancing your vata (metabolism) and pitta (energy production). By the way, Ayurvedic practice calls for avoiding instant or pre-cooked rice because it has less prana (life force) in it. And whether or not you believe in Ayurvedic philosophy, there’s no question that processed products do not offer as much nutrition.
Shapes, Sizes, and Colors
Increasingly, people who care about nutrition believe that it’s important to choose whole grains. A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. Brown rice has a lovely, nutty flavor and a chewy texture.
All the recipes in this cookbook call for brown rice because it has the highest nutritional content. For vegetarians, getting the most from your foods is crucial to balanced meals and good health.
In addition to color, rice is classified by the size of its grains: long, medium, and short. Within those three categories, it is further divided by variety.
Long-Grain Rice is the most widely used rice. It’s five times as long as it is wide. Most rice grown and consumed in the U.S. Is long-grain rice. The grains don’t stick together.
Basmati Rice has the longest grain of all, and a translucent appearance. It also has a distinctive aroma and flavor that Ayurvedic philosophy describes as having a cooling effect, which matches spicy dishes perfectly. Basmati rice has been cultivated at the foot of the Himalayas for centuries. The Hindi name translates to “queen of scents” or “pearl of scents.” Brown basmati has more nutrients and has a slightly nuttier flavor than the white variety.
Jasmine Rice is another long-grain aromatic rice. Originally grown in Thailand, it has a soft, slightly sticky texture. It is also called “fragrant rice.” It is commonly used in Thai cooking, and like basmati, nicely offsets the strongly spiced food.
Medium-Grain Rice is two to three times as long as it is wide, and when cooked, it is soft and absorbs the flavors of other food more than long-grain varieties.
Sushi Rice is a medium-grain rice that is flavored with vinegar and used for sushi. When properly cooked, the grains cling together without being mushy. This rice must be polish-washed (by scrubbing the grains against each other gently) to bring out its best flavor.
Short-Grain Rice refers to varieties with grains that are almost round. It is high in amylopectin, a starch that makes the grains soften and cling together when cooked. It is most popular in Asia.
Arborio Rice is a fat, short-grain rice typically used for making Italian risotto. When not rinsed, it releases a starch that gives risotto a buttery texture. This risotto rice can absorb nearly five times its weight in water, which results in its creamy mouthfeel. In this cookbook I use it for a dish similar to risotto, although of Afghan origin, it’s called shola (page 140).
Glutinous Rice is a short-grain sweet or sticky rice that is a specialty in Thailand. The name is confusing; it might lead one to think it contains gluten, but it doesn’t. It’s sticky, with a glutinous texture.
Black Rice is also known as black japonica or black sticky rice. Grown mostly in Southeast Asia, this short-grain rice is black due to layers of black bran that surround the kernel. Sometimes under the bran the rice is white, typically, it turns lavender when cooked. Black rice is considered a delicacy in Asia and generally reserved for funerals and celebrations. If you cook this rice with another variety of rice, cook them separately to prevent discoloration.
Wild Rice is a variety you might wonder about. Which category does it fall into? The answer is: none of the above. Wild rice is a coarse grass (and not really a true rice) that is considered a delicacy in many parts of the world. North American Indians were the first to harvest it by paddling to the plants in their canoes. Grown in shallow waters, like marshes, man-made paddies, and stream beds, the wild rice plant grows from three to ten feet tall, holding the traditional rice flower at its peak. American wild rice is medium-to long-grained and has a nutty flavor.
Washing, Soaking, and Cooking Rice
Rice should be washed and soaked before you cook it. Soaking is actually part of the cooking process; it softens the rice and allows the water to penetrate the grains. This prevents sticking and reduces cooking time. It also produces rice with a lovely, light texture, and releases enzymes that make it easier for us to absorb all the nutritional goodness in the rice.
Soaking: Once the rice is washed, it’s time to soak. With the rice in the bowl, add enough warm water so that the rice is submerged by about an inch. Use the following soaking times unless directed otherwise in the recipe.
• Long-grain brown rice should be
soaked for 2 hours.
• Short-grain brown rice should be
soaked for 4 hours.
• Long-grain white rice should be
soaked for 30 minutes.
• Short-grain white rice should be
soaked for 20 minutes.
Salting: In most cases, the recipes call for soaking in warm water with salt, which is used as a catalyst to decrease cooking time. For every cup of rice, add 1 teaspoon salt and enough warm water so that the rice is submerged by about an inch (2.5 cm).
Rice Yields
1 cup uncooked white rice = 3 cups cooked
1 cup uncooked brown rice = 3½ cups cooked
1 cup wild rice = 3½ to 4 cups cooked
1 cup of rice is sufficient for 4 people as a side dish.
Cooking: Do not stir rice while it is cooking because this will cause the grains to break, giving you sticky rice (unless that’s the effect you’re after, of course). Even sticking the spoon in to taste the rice while it’s cooking can have an impact on its structure. The only exceptions to this rule are risotto, and rice cooked in milk for dessert purposes—both need to be stirred.
Cook rice until it reaches the point of being al dente (firm but not hard); at this point, the grains are separate and not sticky, and the rice is flavorful. The rice should simmer for 25 minutes without lifting the lid. When done, take the pan off of the heat and allow the rice to sit for five minutes. Fluff the rice with a fork. To test for “doneness,” squeeze the rice grains between your fingers. The grains should feel tender