Why we all should be eating forbidden black rice, plus three healthy ways to cook black rice: on the stovetop, in an Instant Pot & how to make pilaf! A healthy, vegan, gluten-free side dish full of powerful health benefits. Video.
Did you know, that black rice is the most nutritious rice you can get, with the highest protein, the lowest carbs, and the lowest calories compared to other rice!
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.
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 until tender, then drain and fluff. (Just 20 minutes!)
- Instant Pot Method: Cook with equal parts water, one to one, 18 mins on high. Naturally, release for 10 minutes. (38 mins total)
- Black Rice Pilaf: Simmer gently in veggie or stock with aromatics, covered. 1 cup rice to 2 1/2 cups veggie or chicken stock. (45 minutes)
Our favorite? THE STOVETOP! The easiest and fastest way to cook black rice with the least amount of fuss.
Stovetop Instructions
Place 1 cup black rice in a pot with 6-8 cups water.
Add salt and bring to a boil.
Cook like you would cook pasta, uncovered.
Simmer until tender about 20- 25 minutes.
Strain for a few minutes and fluff. Done!
Storage and Meal Prep
Leftover black rice will last 4-5 days in an airtight container in the refrigerator, and it is perfect for meal prepping! Place it in the freezer for up to 6 months. To reheat black rice, either microwave or warm up in a sauce pan over gentle heat on the stove top, adding a little water to moisten.
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 in olive oil; add herbs if you like, and veggie broth or chicken stock. Bring to a boil, cover tightly, then simmer gently for 25-30 minutes on low heat, until all liquid is absorbed. Let stand 5-10 minutes before removing lid.
- Tastiest, but more steps.
Where to find Forbidden Black Rice:
- The bulk section of higher-end grocery stores.
- Asian markets!
- Online- Lotus 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.
Other Rice Recipes you may like:
- Strawberry Salad with Basil, Arugula and Black Rice
- Cherry Salad with Fresh Cherries, Black Rice 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
- 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
- 1 cup forbidden black rice
- 6 cups water
- generous pinch salt
- 1 cup forbidden black rice, rinsed
- 1 cup water
- pinch salt
- 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
The pilaf version is so good! I will be making this a lot! Thanks
Glad you enjoyed this! Appreciate you taking time to review.