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June 14, 2018 • Healthy Eating & Nutrition

Black Rice, A Superstar Food

Physically intact whole grains are an exceptional food for health protection and black rice is arguably the cream of the rice crop. This exotic and strikingly luscious colored rice, also known as “forbidden rice,” was revered and specifically reserved for Ancient Asian royalty. Along with a wholesome nutritional wallop from abundant fiber, minerals, and vitamins, black rice is bursting with powerful antioxidants – measure for measure even more than blueberries! In fact, black rice contains the very same deep purple anthocyanin pigments as berries, but the pigments are so concentrated the grains appear black.

Macro closeup of forbidden Chinese black rice dish with corn, vegetables, onions, cilantro on plate isolated

Most grocers now carry black rice, and it is uniquely versatile in the kitchen. Here are two great recipes to get you going.

Black Rice with Peas and Parsley

Serves 4-6

The contrast of the bright green from the peas and parsley with the black rice creates a visually stunning dish that is sure to please everyone.


  • 1 cup black rice cooked in chicken broth according to package instructions

  • 3 cloves fresh garlic, minced

  • 1 tbs extra virgin olive oil

  • 1 cup frozen baby peas

  • ¼ cup chopped fresh parsley

  • Salt and pepper to taste


Lightly toast the black rice in the olive oil and then add the fresh garlic. Stir continuously over medium heat until the garlic gets fragrant (about 1 minute). Add 2 cups of chicken broth and cook rice according to the package instructions.  When done, add the frozen peas and parsley to the rice and cover the pot until the peas are thawed and heated through. Mix gently and serve.

Here’s another recipe with black rice that I love!

Black Rice with Cranberries and Pecans

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