Rice is used in a variety of dishes, including casseroles, Mexican recipes, and stir-fries. Learn what to substitute for rice in your recipes, with ingredients such as quinoa, barley, and bulgur.

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Rice Substitutes

White rice can be replaced with brown rice, wild rice, quinoa, barley, millet, flax, buckwheat or bulgur in equal amounts.

  • Brown rice has 25 percent more protein and six times the fiber than that of white rice.
  • Wild rice has less calories, almost double the protein, less carbs, and nearly three times the fiber than that of white rice.
  • Quinoa has nearly double the protein and almost nine times the fiber than that of white rice.
  • Barley has nine times the fiber than that of white rice.
  • Bulgur has 25 percent less calories, 25 percent less carbs, and almost 14 times the fiber than that of white rice.

Rice Recipes

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