Black Rice | A Nutrition Star!
Add variety to your pantry with this nutty-delicious, health-packed whole grain
I stumbled across black rice when I made a diaper run at Costco, and boy, have I ever enjoyed cooking with it! As a carb junkie myself, I am always looking for ways to expand my grain options.
Whole grains truly make my palate happy. Above all, I quite enjoy the cultural experience that traditional grains have to offer.
This rice variety has also caused an impression in my family. My husband, quite reluctant to its “over the top” health look, was quite surprised it did not taste like bird food or that it was fairly easy to cook. The kids were very impressed with it’s dark purple color and they quite enjoyed it with maple-glazed salmon or with our typical stir-fry chicken.
What is Black Rice?
Black rice is a whole grain, purple/black in color with a nutty flavour and a chewy texture. It is rich in antioxidants, especially anthocyanin, from which it obtains its vibrant color. Black rice is unique to China, where it also gets the name of “forbidden rice” because it was forbidden for everyone to eat due to its elite nutritional profile, except for royalty.
What are the Nutritional Benefits of Black Rice?
Higher in protein than brown rice. Extra protein per gram of rice helps with satiety which can be beneficial for those struggling with glucose control, those trying to lose weight, those on vegetarian diets and hungry moms on the run!
How to Cook Black Rice
Black rice is super easy to cook. Use 1 cup of black rice to 21/4 cups of water or stock, unless specified on the package. You can rinse in cold water to wash off excess starch that may make it gummier. Place on the stovetop, bring to a boil, cover and simmer for 30-35 min, remove from stove and leave lid on for 5 min, then fluff with a fork. Enjoy immediately or cool down and store in the fridge for future use.
The Bottom Line.
So whether you go nuts for carbs or are conscious about making better carbs choices, black rice is worth the try. Find it in most health food stores, but otherwise order it online via amazon.
You will find this grain to be such a nice boost to your family meals, adding luscious color and a whole whack of health to your typical meals.
Give Black Rice a try!
Here are some ways you can add black rice to your meals:
- As the base for a yummy stir-fry. Try it with salmon, steak, chicken, shrimp or tofu with a ginger soy sauce or a honey garlic glaze.
- Make any salad heartier. Swap out bulgur for black rice in your next tabbouleh. Make a greek salad and add black rice for a fully balanced meal. Or simply chop any veggies at hand, make a garlic-y vinaigrette and toss a lean protein or a can of mixed beans for a satisfying lunch.
- Add it as a base for yummy poke bowls. Add vibrant contrast with avocado, yams wedges, smoked salmon or fried eggs.
- Go from boring to colorful meals by adding black rice as your go-to side of rice.
- Try risotto! With squash or mushrooms, and lots of cheese.
- How about some oatmeal? Try this coconut black rice morning pudding.
- For dessert, make a pudding, like this Indonesian Black Rice Pudding
- Or try something completely different like this deliciously creative recipe of porcini mushrooms and greens with forbidden rice au gratin.
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Daniela O’Brien is known for her contagious smile, warm approachability and collaborative approach to nutrition counselling for individuals and families. Her non-judgemental, calm demeaner mixed with confidence and clear direction is especially helpful when families are struggling with meal planning challenges, picky eating, health issues and complex eating disorders. Daniela specializes in Disordered Eating, Emotional Eating, Weight Concerns, Pre/Post-natal, Infant/Kids/Family Nutrition and offers services in both English and Spanish.