Forbidden Black Rice: Incredible Benefits & Easy Recipes (2024)

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 mostnutritious rice you can get- the highest protein, the lowest carbs, and the lowest calories compared to other rice! Video.

Forbidden Black Riceis 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, controllingits production, severely limiting the quantities and selling it strickly to royalty, creating a huge demand. The common peoplewere forbidden from growing or eating it, earning its verypopular label – forbidden black rice.

Health Benefits of Forbidden Black Rice:

1. 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 apowerful antioxidant called anthocyanin. The level of anthocyanin contained in black riceis higher than any other grain, including brown rice, red rice, red quinoa, or other colored whole grain varieties.
2. 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.
3. 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.
4. 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.
5. 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.
6. Promotes Healthy Brain Function: A study conducted in Bulgaria found anthocyanins to improve learning and memory functioning with current studies underway on Alzheimer’sprevention.

Black Rice Pilaf | 60-sec video

Nutritional Values of 1cup 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:

1. Stovetopmethod: Cook like pasta in ample salted water, drain and fluff. (20 minutes!)
2. Instantpot: Cook with equal parts water, one to one, 18 mins on high. Naturally, release for 10 minutes. (38 mins total)
3. 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!

1. Cook with equal parts water, one to one, 18 mins on high.
2. Naturally, release for 10 minutes. (38 mins total)
3. Just 5 mins of hands-on time.
4. 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

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