Black Rice
Oryza sativaClinical Encyclopedia
Black Rice provides 339 kcal, 8.5g of protein, 74g of carbohydrates, and 4.9g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Black rice, also known as forbidden rice, is a whole grain that is rich in antioxidants, vitamins, and minerals. It is known for its deep color and nutty flavor, making it a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse thoroughly before cooking. Cook in a ratio of 1 part rice to 2 parts water, simmering for about 30-40 minutes until tender.
Smart Selection & Storage
Choose black rice that is shiny and has a deep color. Avoid any that appears dull or has a musty smell.
Store in a cool, dry place in an airtight container to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Powerful antioxidants that help combat oxidative stress.
"Black rice was once reserved for Chinese emperors and was considered a symbol of wealth and health."
Myths vs Realities
Healthy Recipes
Black Rice Salad with Avocado and Mango
A refreshing salad combining the nutty flavor of black rice with creamy avocado and sweet mango, perfect for a light lunch or side dish.
- 1 cup cooked black rice
- 1 ripe avocado, diced
- 1 ripe mango, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked black rice, avocado, mango, red onion, and cilantro.
- 2. Drizzle with lime juice and season with salt and pepper, tossing gently to combine.
- 3. Serve chilled or at room temperature.
Spicy Black Rice and Chickpea Bowl
A protein-packed bowl featuring black rice, chickpeas, and a spicy tahini dressing, perfect for a filling and nutritious meal.
- 1 cup cooked black rice
- 1 can chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tablespoons tahini
- 1 tablespoon sriracha
- Juice of 1 lemon
- Salt to taste
- 1. In a bowl, mix tahini, sriracha, lemon juice, and salt to create the dressing.
- 2. In a serving bowl, layer the cooked black rice, chickpeas, cherry tomatoes, and cucumber.
- 3. Drizzle the spicy tahini dressing over the top and serve.
Black Rice Stir-Fry with Vegetables
A colorful and nutritious stir-fry featuring black rice and a variety of fresh vegetables, perfect for a quick weeknight dinner.
- 1 cup cooked black rice
- 1 cup mixed bell peppers, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 clove garlic, minced
- 1. Heat sesame oil in a large pan over medium heat, then add garlic and ginger, sautéing until fragrant.
- 2. Add the mixed bell peppers, broccoli, and carrot, cooking until tender.
- 3. Stir in the cooked black rice and soy sauce, mixing well to combine, and serve hot.
Black Rice Pudding with Coconut Milk
A creamy and indulgent dessert made with black rice and coconut milk, sweetened naturally and perfect for a healthy treat.
- 1 cup cooked black rice
- 2 cups coconut milk
- 1/4 cup honey or maple syrup
- 1 teaspoon vanilla extract
- Pinch of salt
- Fresh fruit for topping
- 1. In a saucepan, combine cooked black rice, coconut milk, honey, vanilla extract, and salt.
- 2. Cook over medium heat, stirring occasionally, until heated through and slightly thickened.
- 3. Serve warm or chilled, topped with fresh fruit.
Black Rice and Roasted Vegetable Bowl
A hearty bowl filled with roasted vegetables and black rice, drizzled with a balsamic glaze for a delicious and nutritious meal.
- 1 cup cooked black rice
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
- Balsamic glaze for drizzling
- 1. Preheat the oven to 400°F (200°C). Toss zucchini, bell pepper, and cherry tomatoes with olive oil, salt, and pepper.
- 2. Spread vegetables on a baking sheet and roast for 20-25 minutes until tender.
- 3. Serve the roasted vegetables over black rice and drizzle with balsamic glaze.
Black Rice Sushi Rolls
A healthy twist on traditional sushi, using black rice and fresh vegetables for a colorful and nutritious roll.
- 1 cup cooked black rice
- 4 sheets nori
- 1 cucumber, julienned
- 1 avocado, sliced
- 1 carrot, julienned
- Soy sauce for dipping
- 1. Place a sheet of nori on a bamboo sushi mat and spread a thin layer of black rice over it.
- 2. Arrange cucumber, avocado, and carrot in a line along one edge of the rice.
- 3. Roll tightly, slice into pieces, and serve with soy sauce.
Black Rice and Quinoa Pilaf
A nutritious pilaf combining black rice and quinoa, enriched with nuts and dried fruits for a delightful side dish.
- 1/2 cup cooked black rice
- 1/2 cup cooked quinoa
- 1/4 cup almonds, chopped
- 1/4 cup dried cranberries
- 1/4 cup green onions, sliced
- Salt and pepper to taste
- 1. In a large bowl, combine cooked black rice, quinoa, almonds, cranberries, and green onions.
- 2. Season with salt and pepper, mixing well to combine.
- 3. Serve warm or at room temperature.
Black Rice Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of black rice, beans, and spices, making for a wholesome and filling meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked black rice
- 1 can black beans, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 cup salsa
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C). In a bowl, mix black rice, black beans, cumin, chili powder, and salsa.
- 2. Stuff the bell pepper halves with the mixture and place in a baking dish.
- 3. Top with cheese if using, cover with foil, and bake for 30-35 minutes.
Black Rice and Spinach Frittata
A protein-rich frittata featuring black rice and spinach, perfect for a healthy breakfast or brunch option.
- 1 cup cooked black rice
- 4 eggs
- 1 cup fresh spinach
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C). In a bowl, whisk together eggs, salt, and pepper.
- 2. In an oven-safe skillet, heat olive oil and sauté spinach until wilted, then add cooked black rice.
- 3. Pour the egg mixture over the rice and spinach, sprinkle with feta, and bake for 20-25 minutes until set.
Black Rice and Lentil Soup
A hearty and nutritious soup made with black rice, lentils, and vegetables, perfect for a comforting meal.
- 1/2 cup cooked black rice
- 1/2 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, vegetable broth, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 25-30 minutes, then stir in cooked black rice before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of black rice?
Black rice is rich in antioxidants, particularly anthocyanins, which can help reduce inflammation and lower the risk of chronic diseases.
How do you cook black rice?
Rinse the rice, then cook it in a ratio of 1 part rice to 2 parts water for about 30-40 minutes.
Is black rice gluten-free?
Yes, black rice is naturally gluten-free, making it a great option for those with gluten intolerance.
Can black rice help with weight loss?
Its high fiber content can promote satiety, which may aid in weight management.
What nutrients are found in black rice?
Black rice is a good source of iron, fiber, and antioxidants, including vitamins A, E, and B-complex.
How does black rice compare to white rice nutritionally?
Black rice contains more fiber, protein, and antioxidants compared to white rice, making it a healthier choice.
Can black rice be used in desserts?
Yes, black rice can be used in various desserts, such as rice pudding or sweet rice dishes.
Where can I buy black rice?
Black rice can be found in health food stores, specialty grocery stores, and online.