Black Rice (Forbidden Rice): Anthocyanin-Rich Whole Grain with Fiber and Deep Flavor

Black rice—often called **forbidden rice**—is a **whole-grain** rice whose deep purple-black color comes from **anthocyanins** (the same antioxidants found in blueberries). It has a **nutty, slightly sweet** flavor and a pleasantly **chewy** texture. *Naturally gluten-free.*

- **Calories:** ~140 kcal - **Carbohydrates:** ~29 g (complex) - **Fiber:** ~2–3 g - **Protein:** ~3–4 g - **Fat:** ~1 g - **Key micronutrients:** manganese, iron, magnesium; rich in **anthocyanins**

- **Antioxidant support:** **anthocyanins** help combat oxidative stress. - **Heart & metabolic health:** fiber supports healthy cholesterol and glycemic response. - **Digestive health & satiety:** whole-grain fiber supports the gut and fullness. - **Gluten-free option** for diverse diets.

- **Longer cook time**; benefits from soaking. - Contains **phytates** (like other whole grains) which can reduce mineral absorption—**soak/rinse** to mitigate. - Pigments can **stain** cookware or foods; rinse gently if color bleed is an issue.

- Rinse; **soak 30–60 min** for even texture. Cook ~**1:1.75–2 (rice:water)** for 25–35 min (or per package). - Build **grain bowls** with tofu/chicken, greens, and citrusy dressings. - Toss into **salads** with mango, herbs, and nuts; serve as a **side** for curries or roasted veggies. - Use in **sushi** blends, **porridges**, or **stuffed peppers** for dramatic color.

A striking, antioxidant-rich whole grain delivering fiber, minerals, and deep flavor—naturally gluten-free and versatile.