I’ve written about red rice before. Today it is black wild rice (forbidden rice). According to Chinese sources, the name “Forbidden Rice” came from the fact that it was eaten only by royalty likely comes from the term 御稻 (yù dào) or imperial rice.
First of all, here is nutrition information of the different rice colours.
Polished white rice – contains 6.8 protein, 1.2 iron, 0.5 zinc and 0.6 fiber.
Brown rice – contains 7.9 protein, 2.2 iron, 0.5 zinc and 2.8 fiber
Purple rice – 8.3 protein, 3.9 iron, 2.2 zinc and 1.4 fiber.
Red rice – 7.0 protein, 5.5 iron, 3.3 zinc and 2.0 fiber.
Black rice – 8.5 protein, 3.5 iron, zero zinc and 4.9 fiber.
It is well-known that brown rice is a healthier alternative to white. The difference between the two is that white rice is devoid of bran, which is full of vitamins, minerals and antioxidants. Like brown rice, black rice has similar nutrient levels and higher amounts of antioxidants. It is also a source of fiber and minerals, including iron. A 100 gram serving of black rice has 8.5 grams of protein, 3.5 milligrams of iron and 4.9 grams of fiber. Compared to white, brown and red rices, black rice has the highest amount of protein and double the fiber of brown rice. Black rice turns a deep purple when cooked and is packed with anthocyanins. Anthocyanins are phytochemicals found in deep blue and purple foods, which are thought to fight chronic disease such as cancer and heart disease. Another kind of antioxidant found in black rice bran is thought to be responsible for lowering bad cholesterol levels, helping prevent heart disease.
My mum used to cook wild rice with white and brown rice since the coloured rice can be quite tough and hard to digest for kids or if you are not used to it. So I recommend doing the same if you are the first timer cooking wild rice. I cook it in the same way as other rice but with more water for a little longer. Bring one cup of wild rice and three cups of water to the boil and then simmer on low heat for 40 minutes. Stir occasionally making sure it doesn’t burn at the bottom. My tip is once the rice is cooked, turn off the heat and then leave it for 5-10 minutes with a lid on. I find this process makes the rice moist and fluffy. You can make nice rice salads, pilaf, paella, sushi rolls, rice pudding, soup, baked rice casserole, etc. Choice is yours!
For the forbidden rice salad
1 cup of cooked wild rice
1 carrot grated
1 cup of raw green beans chopped
a teaspoon of cayenne pepper
a teaspoon of cumin
a handful of pepitas
a stick of feta cheese
Himalayan salt and pepper to taste
For tahini dressing
a teaspoon of tahini paste
a teaspoon of white rice vinegar
a squeeze of lemon
a teaspoon of e.v.o.o
a teaspoon of sesame seeds