Why we ALL should be eating Forbidden Black Rice! Plus 3 healthy ways to cook black rice: Stovetop, Instant Pot & Pilaf! A healthy, vegan, gluten-free side dish full of powerful health benefits: Black rice the most nutritious rice you can get- the highest protein, the lowest carbs, and the lowest calories compared to other rice! Video.
Forbidden Black Rice is slowly gaining in popularity here in the states and I wanted to share why and give you three easy ways to cook this nutritional powerhouse. If you are curious about what Forbidden Black Rice tastes like, to me it has a nutty, earthy flavor from the bran (outer husk) and a very subtle, slightly sweet interior. In a nutshell, it tastes delicious!
A little history…
Why is it called Forbidden Black Rice?
It is believed that in Ancient China, black rice, was discovered as being “superior” to other types of rice due to its rich health benefits and powerful medicinal properties. It is said that a handful of noble Chinese men, saw an opportunity in this and scoured the country and took every grain of black rice and withheld it from the public, controlling its production, severely limiting the quantities and selling it strickly to royalty, creating a huge demand. The common people were forbidden from growing or eating it, earning its very popular label – forbidden black rice.
Health Benefits of Forbidden Black Rice:
- Powerful Antioxidant: Some studies show even more powerful than blueberries! The deep black or purple color of black rice’s outer layer – the bran and hull- contains a powerful antioxidant called anthocyanin. The level of anthocyanin contained in black rice is higher than any other grain, including brown rice, red rice, red quinoa, or other colored whole grain varieties.
- Lowers Cholesterol: Studies show that the phytochemicals found in black rice reduce the LDL cholesterol (aka bad cholesterol) which is a common contributor to cardiovascular diseases, and also lowers overall cholesterol.
- Fights Cancer: A study conducted in China found that an anthocyanin-rich extract of black rice suppressed tumor growth and spread of breast cancer cells in mice. More studies are in the works.
- Anti-inflammatory: A study in Korea found that black rice helped reduce edema and skin allergies- an indicator of the potential of black rice in treating diseases that are associated with chronic inflammation.
- Promotes Healthy Weight Management: lower in calories, lower in carbohydrates, and higher in protein and fiber than white or brown rice, black rice is a lower calorie powerhouse.
- Promotes Healthy Brain Function: A study conducted in Bulgaria found anthocyanins to improve learning and memory functioning with current studies underway on Alzheimer’s prevention.
Black Rice Pilaf | 60-sec video
Nutritional Values of 1 cup cooked Black Rice compared to white and brown rice:
- White rice – 236 calories | 45 g carbs | 3 grams protein |
- Brown rice – 222 calories | 45 g carbs | 4.5 g protein |
- Black rice – 200 calories | 34 g carbs| 6 grams protein |
In a nutshell, forbidden black rice is lower in calories, higher in protein and lower in carbs.
How to cook Black Rice:
- Stovetop method: Cook like pasta in ample salted water, drain and fluff. (20 minutes!)
- Instantpot: Cook with equal parts water, one to one, 18 mins on high. Naturally, release for 10 minutes. (38 mins total)
- Pilaf: Simmer gently in veggie or stock with aromatics, covered -1 cup rice to 2 1/2 cups stock. (45 minutes)
The verdict: STOVETOP! The easiest and fastest way!
- Cook like you would pasta in ample salted water, no need to measure! Simmer until tender about 20- 25 minutes. Drain and fluff.
How to Cook Black Rice in an Instant Pot!
- Cook with equal parts water, one to one, 18 mins on high.
- Naturally, release for 10 minutes. (38 mins total)
- Just 5 mins of hands-on time.
- Feel free to increase quantity using the same times.
How to Make Black Rice Pilaf!
- Saute onion or shallot, add aromatics and stock, cover and simmer gently for 25-30 minutes until liquid is absorbed.
- Tastiest, but more steps.
Where to find Forbidden Black Rice:
- The bulk section of a higher-end grocery store.
- Asian markets!
- Online- Lotus Forbidden Black Rice.
Other Rice Recipes you may like:
- Strawberry Salad with Basil, Arugula and Black Rice
- Kale Salad with Fresh Cherries, Black Rice, Haloumi and Mint
- Seasoned Japanese Rice with Furikake
- How to Cook FLUFFY Basmati Rice!
- Cilantro Lime Rice
- How to Make Cauliflower Rice
- Everyday Quinoa with Lemon, Shallots and Herbs
- Vegan and Vegetarian Side Dishes
Forbidden Black Rice Recipes
- Prep Time: 15
- Cook Time: 20
- Total Time: 35 minutes
- Yield: 3 cups 1x
- Category: side, vegan side dish, vegan side
- Method: stovetop, instant pot, pilaf
- Cuisine: Northwest
- Diet: Vegan
Description
3 healthy ways to cook forbidden black rice– stovetop, Instant Pot & Pilaf! A healthy vegan gluten-free side dish full of powerful health benefits. The most nutritious rice you can find!
Ingredients
Stovetop:
- 1 cup forbidden black rice
- 6 cups water
- generous pinch salt
Instant Pot:
- 1 cup forbidden black rice, rinsed
- 1 cup water
- pinch salt
Black Rice Pilaf:
- 2 tablespoons olive oil ( or butter)
- 1 shallot – chopped
- 1 1/2 cups forbidden black rice
- 1 Tablespoon fresh thyme ( or 1 teaspoon dry)
- 2 1/2 cups plus 1 tablespoon broth or stock ( veggie or chicken)
- 1 teaspoon granulated garlic powder
- 1 bay leaf
- pinch salt and pepper
- 1/3 cup slivered almonds ( save 2 tablespoons for garnish)
- Garnish: 1-2 tablespoons Italian parsley
Instructions
Stove Top Method: Cook like pasta! Bring water and rice to a boil, let simmer uncovered until tender about 25-40 mintues. Drain and fluff. Season!
Instant Pot: Place equal parts water and black rice in the instant pot. Add a pinch of salt. Set pressure to 18 minutes on high. Let naturally release for at least 10 minutes.
Black Rice Pilaf: heat oil in a 10-inch skillet over medium heat and add the shallots, stirring until golden and fragrant, about 4 -5 minutes. Add rice and thyme and saute 3-4 minutes. Add stock, garlic, bay leaf, salt and pepper and 1/2 the almonds. Bring to a simmer, stirring. Cover, turn heat to low and cook 25-30 minutes or until all the liquid has evaporated and rice is tender. Garnish with remaining almonds and parsley.
Notes
The stovetop method is fastest.
The instant pot is the least hands-on time.
The Pilaf has the Most flavor!
Nutrition
- Serving Size: 1 cup
- Calories: 200
- Carbohydrates: 34 grams
- Protein: 6 grams
can you cook black rice in a slow cooker???
I am not a slow cooker expert, so honestly I’m just guessing- but I think it would cook up just fine!
Thanks! I’ve been doing this the hard way. 😊
Help My Dog Fell In The Rice Cooker
Good Recipe BTW
??? 😂 Thanks?
Very good
Can’t wait to try it!
First time to use black rice, cooked like regular rice in rice cooker. (perfect) I like the taste and texture. I kept left over in fridge and will make rice pilaf next time.
If you soak black rice, do you drain the water then add more water for cooking? Does it loose the nutrients in the soaking water?
You can drain it or use it, up to you.
wash it and soak then use the soak water to cook
can you make rice pudding dessert with cooked unseasoned black rice?
I have never tried but sounds tasty!
What a great idea!
Hi
Do you have a dessert recipe for using the italien style black rice or could one just substute it anyway!!
Thanks
Hi Bob, sorry I don’t! Sounds intriguing though!
Simple process. Thanks for ideas
After doing the rice a number of different ways, I have concluded that:
1> Soaking the rice overnight in water makes the final product mushy.
2> A 2:1 ratio of water to rice works fine in a rice cooker (but can take 45 mins to an hour)
***3> If you make a larger pot, you can freeze the leftovers in portion-metered baggies, then just nuke it for 2 mins when you need it. This makes for an easy 2nd, 3rd or 4th night. I always make a full rice pot, and just freeze it individually. Just as good, indefinite life.
Thanks for your notes! Love the freezing idea! Brilliant.
You don’t need to soak black rice or any kind of rice overnight. They are not beans or legumes That was why your rice was mushy.
And you can use cold left over cooked black rice to make salad too. Or do a Minced Beef Garlic fried rice with them. Super yummy 😋😋
Who told you to soak rice? i’m confused.
I made the pilaf and it was delicious. Thank you for sharing a great recipe.
Thanks- so happy you enjoyed this!
Rinsed about 4 times, soaked for 4 hours, cooked with olive oil, garlic, white onion then added B. rice with boiled water about an inch from top of b. Rice for 40min. Once done and plated added lemon juice. Taste delicious!
Perfect, Thanks Linda!
To clarify: the water “about an inch from the top [of the rice] is actually OVER the rice about an inch, not below it.
Asians usually go for a knuckle depth of water over the top of the rice.
Thanks
Actually you don’t need to wash black rice so much and definitely do not soak them at all. Some nutrients will be lost this way.
added some carrots, came out great will make this again. Thanks for a great recipe
Absolutely delicious! We loved the texture and taste. The only thing I added was fresh squeezed lemon juice at the end.
It is a real helpful tips and a real guide for me who actually cook the first time this forbidden black rice. Thanks.
You are so welcome, I hope you like the rice!
I’m a diabetic and had the 3 recipe, 3 different days during lunch time..
Minimum spike of 2 hours and absolute back to my ‘average’in a very short time..
The rice taste so delicious (recipe 2 and 3)..
Black rice is now one of my preferable but also tastiest staple food during my lunch!!
Thanks so much for the information and for the recipes!
So happy you are enjoying this!
Ah, now I see the error of my ways. I tried to cook the rice like “regular” rice – rather than using 1 cup rice to 6 cups of water and simmering it uncovered! Oops! Regardless, I learned about “soaking” it overnight then cooking it like regular rice, not soaking it and cooking it for an hour…next batch, I’m doing your ‘pasta’ method. Love your rice pilaf recipe. My hubby liked it so much he took the left-overs and made stuffed poblanos with it. Geez!
Love this forbidden rice! Pilaf recipe is outstanding!
Just want to let you know…the first time I made this it didn’t cook in 30 MIN. I served it up anyway….Crunchy!
I did some research and discovered it’s important to soak the rice (overnight) first…then it will cook in 30 MIN. If not pre-soaked, it’ll take about an hour to cook the rice. This may be something to add to the directions.
Anyway, second attempt was wonderful! Thank you!!!
Thanks for this Karen. Strange… I wonder if my black rice is different because it was done in 30 and I tested it twice!
I will update the recipe.
Just made this in the Instant Pot. With equal ratios of rice to water and a bit of salt, it just comes out nice and chewy. Not overly mushy, not underdone, just a nice firmness to it. We served it with a stir fry of leftover roast beef and onions, garlic and some veggies from our CSA box. Perfect meal with a dash of soy sauce on top.
Awesome Deborah! I love that you turned it into stir-fried rice!
It’s delicious cooked with rehydrated shitaki mushrooms too. One of our favourite meals.
Ooooooh… love this! Thanks for sharing such a great idea!!!
I’m thinking about cooking it in the same pot with the vegetables in your Farmers Market soup. I love this rice and any rice in soup.
You could try that but keep in mind, rice needs to cook 20 minutes and may overcook the veggies? If you do try, please let me know how it turns out- very curious!!!
I was out of rice when I made the soup but second night I bought some and cooked separately, then added it to the leftover soup – it was delicious!
Oh awesome! Great to hear!
Please confirm the proper amount of water in the stovetop method.
6 cups water to one cup rice
Made this using the pasta method. Seasoned with butter, salt and scallions. Even my picky husband liked it. Best part? It only took 20 minutes!!!
It’s my new favorite rice now!! (Shhh…don’t tell Jasmine & Sticky Rice!) Thank you the the recipe!! ??