Whole Grain Black Rice
Oryza sativaClinical Encyclopedia
Whole Grain Black Rice provides 339 kcal, 8.5g of protein, 74.9g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Whole grain black rice is a nutrient-dense grain known for its high antioxidant content and rich flavor. It is a good source of fiber, vitamins, and minerals, making it a healthy 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 the rice thoroughly before cooking. Use a ratio of 1 cup of rice to 2 cups of water, and simmer for about 30-40 minutes until tender.
Smart Selection & Storage
Choose black rice that is shiny and has a deep black color. Avoid any that appears dull or has an off smell.
Store in an airtight container in a cool, dry place. It can last for up to a year if stored properly.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Natural pigments with antioxidant properties that may help protect against oxidative stress.
"Black rice was once reserved for Chinese emperors and was considered a delicacy due to its health benefits."
Myths vs Realities
Healthy Recipes
Black Rice Buddha Bowl
A nourishing Buddha bowl featuring whole grain black rice, vibrant vegetables, and a zesty tahini dressing for a wholesome meal.
- 1 cup cooked whole grain black rice
- 1 cup mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 cup shredded carrots
- 1/4 cup chickpeas, rinsed
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, layer the cooked black rice as the base.
- 2. Top with mixed greens, cherry tomatoes, cucumber, shredded carrots, and chickpeas.
- 3. In a small bowl, whisk together tahini, lemon juice, salt, and pepper; drizzle over the bowl and serve.
Spicy Black Rice and Quinoa Salad
A protein-packed salad combining whole grain black rice and quinoa, tossed with spicy roasted vegetables and a lime vinaigrette.
- 1/2 cup cooked whole grain black rice
- 1/2 cup cooked quinoa
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 2 tablespoons lime juice
- Salt to taste
- 1. Preheat the oven to 400°F (200°C) and toss diced vegetables with olive oil, chili powder, and salt.
- 2. Roast vegetables for 20 minutes until tender.
- 3. In a bowl, combine black rice, quinoa, roasted vegetables, and lime juice; mix well and serve.
Black Rice Stir-Fry with Tofu
A quick and healthy stir-fry featuring whole grain black rice, crispy tofu, and colorful vegetables, all tossed in a savory sauce.
- 1 cup cooked whole grain black rice
- 1 block firm tofu, cubed
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- Green onions for garnish
- 1. In a pan, heat sesame oil and sauté garlic until fragrant; add tofu and cook until golden.
- 2. Add broccoli and bell pepper, stir-frying until vegetables are tender.
- 3. Stir in black rice and soy sauce; mix well and garnish with green onions before serving.
Black Rice and Mango Salad
A refreshing salad that pairs sweet mango with nutty black rice, tossed with a light lime dressing for a tropical twist.
- 1 cup cooked whole grain black rice
- 1 ripe mango, diced
- 1/4 red onion, finely chopped
- 1/4 cup cilantro, chopped
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine black rice, mango, red onion, and cilantro.
- 2. In a small bowl, whisk together lime juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Black Rice and Vegetable Soup
A hearty and nutritious soup made with whole grain black rice, seasonal vegetables, and aromatic herbs for a comforting dish.
- 1/2 cup cooked whole grain black rice
- 4 cups vegetable broth
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion, carrot, and celery until softened.
- 2. Add vegetable broth, thyme, salt, and pepper; bring to a boil.
- 3. Stir in black rice and simmer for 15 minutes; serve hot.
Black Rice Sushi Rolls
Delicious sushi rolls made with whole grain black rice, filled with fresh vegetables and avocado for a healthy twist on a classic dish.
- 1 cup cooked whole grain black rice
- 4 sheets nori
- 1 avocado, sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo mat and spread a thin layer of black rice over it.
- 2. Place avocado, cucumber, and carrot in the center and roll tightly.
- 3. Slice into pieces and serve with soy sauce for dipping.
Black Rice Breakfast Bowl
A nutritious breakfast bowl featuring whole grain black rice topped with almond milk, fresh berries, and a drizzle of honey.
- 1 cup cooked whole grain black rice
- 1 cup almond milk
- 1/2 cup mixed berries
- 1 tablespoon honey
- 1 tablespoon chia seeds
- 1. In a bowl, combine black rice and almond milk; heat until warm.
- 2. Top with mixed berries, honey, and chia seeds.
- 3. Serve warm for a filling breakfast.
Black Rice and Lentil Patties
Savory patties made from whole grain black rice and lentils, perfect for a healthy snack or as a burger alternative.
- 1 cup cooked whole grain black rice
- 1 cup cooked lentils
- 1/2 onion, finely chopped
- 1 egg
- 1/2 cup breadcrumbs
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix black rice, lentils, onion, egg, breadcrumbs, salt, and pepper.
- 2. Form mixture into patties and heat olive oil in a pan.
- 3. Fry patties until golden brown on both sides; serve warm.
Coconut Black Rice Pudding
A creamy and indulgent dessert made with whole grain black rice, coconut milk, and a hint of vanilla for a delightful treat.
- 1 cup cooked whole grain black rice
- 1 can coconut milk
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- Pinch of salt
- 1. In a saucepan, combine black rice, coconut milk, maple syrup, vanilla extract, and salt.
- 2. Cook over medium heat, stirring occasionally, until thickened.
- 3. Serve warm or chilled, garnished with toasted coconut flakes.
Black Rice and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a mixture of whole grain black rice, spinach, and spices, baked to perfection for a healthy meal.
- 2 bell peppers, halved
- 1 cup cooked whole grain black rice
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and prepare bell pepper halves.
- 2. In a bowl, mix black rice, spinach, feta, olive oil, salt, and pepper.
- 3. Stuff the mixture into the pepper halves and bake for 25 minutes; serve warm.
Frequently Asked Questions (FAQ)
Is black rice gluten-free?
Yes, black rice is naturally gluten-free, making it suitable for those with gluten intolerance.
How does black rice compare to white rice nutritionally?
Black rice is higher in fiber, antioxidants, and nutrients compared to white rice, which is more processed.
Can I use black rice in desserts?
Yes, black rice can be used in desserts like rice pudding or as a base for sweet dishes.
How should I store black rice?
Store black rice in a cool, dry place in an airtight container to maintain freshness.
Does black rice have a strong flavor?
Black rice has a nutty flavor that pairs well with both savory and sweet dishes.
How long does it take to cook black rice?
It typically takes about 30-40 minutes to cook black rice.
Can I mix black rice with other types of rice?
Yes, black rice can be mixed with other rice varieties for added color and nutrition.
Is black rice more expensive than white rice?
Yes, black rice is generally more expensive due to its cultivation and harvesting process.