Healthy Diet Menu Inspiration, Vegetable Substitutes for Rice that Keep You Full

Kapanlagi.com - For most Indonesians, rice is an irreplaceable staple food. However, for those looking to reduce rice consumption or are on a diet program, there is good news! Several types of vegetables can serve as alternatives that are not only filling but also rich in nutrients. Potatoes, corn, cauliflower, and broccoli are perfect choices to replace rice without sacrificing taste.

These vegetables can be processed in various ways and creatively turned into delicious and easy-to-make recipes at home. Are you curious to try variations of dishes with rice substitutes? Here are some practical recipes you can try, specially compiled for you on Friday (1/11). Happy cooking in the kitchen!

1. Soft and Savory Mashed Potato Recipe

illustration of mashed potato/copyright Rawpixel

Potatoes, a versatile vegetable often used as an alternative to rice, are actually very rich in carbohydrates and can make you feel full. One of the most popular and easy potato dishes to prepare is mashed potato. This recipe is very simple and can be the perfect complement to your main dish.

Ingredients Needed:

- 3 medium-sized potatoes

- 100 ml low-fat milk

- 2 cloves of garlic

- 1 teaspoon salt

- 1 teaspoon ground pepper

- 1 tablespoon olive oil

- Oregano or chopped parsley for garnish

How to Make Delicious Mashed Potato:

1. First, peel and wash the potatoes thoroughly. After that, boil or steam the potatoes until soft.

2. While waiting for the potatoes, heat the olive oil in a pan and sauté the garlic until fragrant.

3. Once the potatoes are cooked, mash the potatoes and mix them with the milk. Stir until all the ingredients are well mixed.

4.Add salt and ground pepper, then stir again until evenly distributed.

5.Serve the mashed potatoes on a plate and sprinkle with oregano or chopped parsley to enhance the flavor and appearance.

Enjoy this mashed potato as a delicious complement to various dishes! Happy cooking!

2. Delicious Corn Rice for a Healthy Rice Alternative

Illustration of corn fried rice. Source: freepik

Corn is not just a snack, but it can also be a filling and nutritious substitute for rice.One way to serve it is by making corn rice or corn porridge.By processing dried corn kernels, you can create a delicious dish that has a texture similar to rice porridge.Here is a simple recipe for making corn rice that you can try at home!

Ingredients Needed:

- 1 cup of dried corn kernels

- 3 cups of water

- Salt to taste

How to Make Corn Rice:

1.Soak the Corn Kernels: Start by soaking the dried corn kernels in water for six hours.This process will make the corn softer when processed.

2.Blend: After soaking, place the corn kernels in a blender along with the water. Blend until it becomes a smooth mixture.

3. Strain: Strain the blended result to separate the pulp from the corn liquid. Make sure you achieve a smooth texture.

4. Cook: Pour the corn liquid into a pot and cook over medium heat. Stir continuously until the mixture thickens and reaches the desired consistency.

5. Add Salt: Once the corn porridge is cooked, add salt to taste and mix well.

Corn rice is ready to be served! This dish is not only filling but also provides a healthy alternative for those looking to try something different from regular rice. Happy cooking and enjoy the delicious corn rice at home!

3. Baked Potato with Broccoli and Cheese that Tempts the Taste Buds

Illustration of baked potato/credit: pixabay.com

Who says rice is always the main choice? Try this mouth-watering baked potato recipe with broccoli and cheese sauce! The perfect combination of potatoes, broccoli, and cheese results in a dish that is not only delicious but also satisfying.

Ingredients Needed:

- 2 large potatoes

- Olive oil as needed

- Salt and black pepper to taste

- 1 head of broccoli

- 3 tablespoons of margarine

- 3 tablespoons of flour

- 350 ml of milk

- Salt to taste

- Mozzarella cheese as needed

How to Make:

1. Bake the Potatoes: Start by baking the potatoes until perfectly cooked. Ensure the potato skin looks browned and the flesh is soft.

2. Prepare the Broccoli Sauce: In a pan, melt the margarine, then add the flour and stir until well combined. Gradually pour in the milk while continuing to stir until the sauce thickens. Add the boiled broccoli and mozzarella cheese, stir until the cheese melts.

3.Serve: Pour the broccoli and cheese sauce over the warm baked potatoes. The dish is ready to enjoy!

With a combination of savory flavors and satisfying texture, this baked potato with broccoli and cheese sauce can be a perfect choice to fill your stomach without rice. Happy trying!

4. Roasted Broccoli Snack with Cauliflower and Cheese

You can make this menu a dinner or breakfast option.

Who says healthy snacks are boring? Broccoli and cauliflower can be the perfect choice for those of you who want to enjoy delicious and filling snacks without having to add rice. This roasted broccoli is not only tasty but also very suitable as a side dish for your lunch.

Ingredients Needed:

- 200 grams of broccoli

- 50 grams of cauliflower

- 75 grams of cheddar cheese

- Half an onion

- Garlic to taste

- 1 egg

- Breadcrumbs as needed

- Sauce to taste

How to Make:

1.Boil the broccoli and cauliflower for a few minutes until half cooked.

2.Mix the boiled vegetables with cheddar cheese, onion, garlic, and egg. Stir well until all ingredients are well combined.

3.Prepare a baking dish that has been lightly greased with oil, then pour the vegetable mixture into the dish.

4. Sprinkle the surface with breadcrumbs to give a crispy texture when baked.

5.Bake in the oven until golden brown and fully cooked.

6.Serve this roasted broccoli with your choice of sauce to enhance the flavor.

Enjoy this healthy snack anytime, and feel the satisfaction from the combination of nutritious vegetables and abundant cheese!

5. Boiled Corn with Milk, a Refreshing Alternative to Rice

illustration of corn, milk, cheese/photo copyright by Elena Veselova (Shutterstock)

Boiled corn cooked with milk and butter is the perfect choice for a warm dish that is not only delicious but also filling. With its sweet flavor and soft texture, this dish is perfect to enjoy as breakfast or an afternoon snack that tempts the taste buds.

Ingredients:

- 3 ears of sweet corn

- 400 ml liquid milk

- 500 ml water

- 2 tablespoons margarine

- 2 tablespoons sugar

How to Make:

1. First, boil the sweet corn with milk, water, margarine, and sugar in one pot.

2. Cook until the corn is tender and all the ingredients are well combined.

3. Serve warm for a more delicious taste.

Enjoy the deliciousness of this milk and butter boiled corn as a healthy snack option that the whole family will surely love!

6. Can vegetable substitutes for rice provide enough energy?

Yes, some vegetables rich in fiber and complex carbohydrates, such as potatoes, sweet potatoes, and squash, can provide enough energy, especially when combined with protein sources.

7. Can this vegetable menu without rice help with weight loss?

A vegetable menu that is high in fiber and low in calories can help you feel full longer, which supports a weight loss program when balanced with other healthy eating patterns.

8. Can children eat vegetables as a substitute for rice?

Children can also consume vegetable substitutes for rice, but they need to be combined with other sources of carbohydrates and proteins to meet their nutritional needs for growth and development.

9. Which vegetables are most effective for satiety and can replace rice?

Some vegetables that are effective for satiety include potatoes, squash, broccoli, and cauliflower, as they are high in fiber and complex carbohydrates.

10. How to serve rice substitute vegetables to keep them delicious and appetizing?

(kpl/dvs)