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5 Benefits Of Black Rice & Easy Recipes To Get Your Hands On

Rice has been a favorite topic of discussion among food aficionados since time immemorial. Some suggest staying away from it while a few others ask to make it a daily staple in our diet. Some even advise switching to healthier options like red rice, brown rice and the like. Among the healthier options, there is much demand for “forbidden rice”.

Yes… you heard it right.

Black rice was once called forbidden rice. It dates back to ancient China, where the Chinese people were eating a black variant of rice. They ate it for kidney, stomach and liver ailments. But soon, some noble Chinese men took hold of these grains and stopped public consumption. Later, black rice became the property of only the wealthy and elite classes; that too in limited quantities and under scrutiny. Commoners were not allowed to consume it and hence the name, forbidden rice.



With time, black rice has become popular among all sections of people. In India, it is cultivated mainly in the North East region (Chak Hao) and southern parts (Kavuni in Tamil) of India. It has umpteen health benefits. Here are the five benefits of black rice.

 1. Rich in antioxidants

Black rice has the highest amounts of antioxidants among all varieties of rice. The deep black or the purple-blue in black rice is the indication of its antioxidant properties. The outermost layer of the black rice grain contains large amounts of an antioxidant named anthocyanin.  Anthocyanin helps prevent cardiovascular diseases and also helps improve brain function and reduce inflammation.

 2. Good source of fibre

In every half cup of black rice, there are three grams of fibre. The rich fiber content helps regulate bowel movements, prevent constipation, diarrhoea, and bloating. Fibre also helps bind toxins and waste in the digestive tract and flush it out after the cycle of digestion is completed. Fibre is also good to help you stop binging on fatty food as it gives a feeling of being full after consumption.

 3. Prevents the risk of obesity

If you are fighting obesity, then black rice is the smarter option for you. Since it is full of fibre, it gives the feeling of being full and prevents overeating. Black rice also helps prevent insulin resistance, which is connected to diabetes and obesity.

4.Works as a natural detoxifier

In this age of junk food and binge eating, natural detoxification helps avoid several diseases. Black rice is a rich source of phytonutrients, which is a natural detoxifier and removes disease-causing free radicals from the body.

 5. Improves heart health

Black rice contains more fibre and lesser fat, both are significant in heart health. Fibre helps remove excess cholesterol and lower blood pressure, while a low level of fat and cholesterol prevents various heart diseases.

As we understand the nutritious benefits of black rice for our body, it is highly recommended for consumption as well. We have curated two recipes that are super healthy as well as easy-to-make. Enjoy the dishes.



  • 150 g Black Rice
  • 4 cm Ginger,
  • 200 g Corn
  • 150 g Mango, in cubes
  • Basil for garnishing
  • 2 Red chili, seeds removed and cut into small pieces
  • Pepper and salt


  1. Place the rice, ginger slices and water into a medium sized pan and turn the heat on high. Bring to the boil and cook the rice. Once cooked, drain and leave to cool.
  2. Make the dressing by mixing the lime, ginger and vinegar in a measuring cup. Use a stick blender to mix it all.
  3. Place the rice, mango, basil and red chili together in a bowl. Add half of the dressing and mix it all together.



  • Black Rice: 1 cup
  • Urad Dal peeled: 1/2cup
  • Rock Salt: 1 tsp
  • Desi Ghee: 1 tbsp
  • Water: 2 cups


  1. Soak rice and daal for 6 hours in Luke warm water
  2. Drain the Water and grind together rice and daal to with 2 cups of water.
  3. Let the batter ferment overnight.
  4. Apply Ghee on a non-stick pan and spread the batter as thin as possible using a ladle.
  5. Serve with Chutney of your choice.

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