Black Rice and Vegetables Recipe for Healthy Meals

Have you ever tried black rice? Often called “forbidden rice,” this stunning deep purple-black grain is not only visually captivating but also packed with nutrients that make it a powerhouse in the kitchen.

Its slightly nutty flavor and chewy texture pair wonderfully with a medley of fresh vegetables, creating a wholesome and vibrant dish that’s as pleasing to the eye as it is to the palate. Whether you’re a seasoned home cook or just starting your culinary journey, this black rice and vegetables recipe will quickly become a favorite for lunches, dinners, or even a colorful side dish for special occasions.

This recipe is incredibly versatile, easy to prepare, and perfect for those looking to add more whole grains and veggies to their diet without sacrificing flavor. Plus, it’s a great way to impress family and friends with a dish that’s both healthy and delicious.

Ready to dive into the magic of black rice? Let’s get cooking!

Why You’ll Love This Recipe

Black rice is a nutritional gem, boasting more antioxidants than many other rice varieties, including anthocyanins that give it its unique color. This recipe combines black rice with a colorful array of fresh vegetables, offering a balanced meal rich in fiber, vitamins, and minerals.

The dish is naturally gluten-free, vegan, and can be adapted to suit many dietary preferences. It’s hearty enough to serve as a main course but light enough to enjoy as a side.

Plus, with its vibrant colors and textures, it’s a feast for the eyes as well as the taste buds.

Another reason to love this recipe is its simplicity—minimal ingredients, straightforward steps, and quick cooking times make it perfect for busy weeknights or meal prepping for the week ahead. Plus, it pairs beautifully with a variety of other dishes, making it a versatile addition to your recipe collection.

Ingredients

• 1 cup black rice (forbidden rice)
• 2 ¼ cups water or vegetable broth for cooking rice
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 medium carrot, diced
• 1 cup broccoli florets
• 1 cup snap peas or green beans, trimmed and halved
• ½ cup sweet corn kernels (fresh or frozen)
• 2 tablespoons soy sauce or tamari (for gluten-free)
• 1 teaspoon grated fresh ginger
• ½ teaspoon black pepper
• Fresh cilantro or parsley for garnish
• Optional: 1 teaspoon toasted sesame oil for extra flavor

Equipment

• Medium saucepan with lid (for cooking black rice)
• Large skillet or wok
• Cutting board and sharp knife
• Wooden spoon or spatula
• Measuring cups and spoons
• Colander or sieve (to rinse the rice)

Instructions

1. Rinse the black rice under cold running water until the water runs clear. This removes excess starch and helps the rice cook evenly.
2. Cook the rice: In a medium saucepan, combine rinsed black rice and 2 ¼ cups of water or vegetable broth. Bring to a boil over high heat, then reduce the heat to low, cover with a lid, and simmer for 30-35 minutes until the rice is tender and liquid is absorbed. Remove from heat and let it sit covered for 10 minutes.
3. Prepare the vegetables: While the rice cooks, chop the onion, garlic, bell pepper, carrot, broccoli, and snap peas. Keep the corn ready.
4. Heat the olive oil in a large skillet or wok over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
5. Add the minced garlic and grated ginger, cooking for another 1 minute until fragrant.
6. Add the diced bell pepper, carrot, broccoli, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender but still crisp. Add the corn kernels in the last 2 minutes of cooking.
7. Season the vegetables with soy sauce (or tamari) and black pepper. Stir well to combine all the flavors.
8. Fluff the cooked black rice with a fork and add it to the skillet with the vegetables. Mix everything thoroughly, ensuring the rice is evenly coated with the soy sauce and combined with the veggies.
9. Optional step: Drizzle the toasted sesame oil over the rice and vegetables for an added nutty aroma and flavor. Toss gently.
10. Garnish with fresh cilantro or parsley before serving to add a burst of color and freshness.

Tips & Variations

Tip: Black rice can take a bit longer to cook than white rice, so make sure to give it enough time to become tender. If you prefer softer rice, add a little extra water and cook a few minutes longer.

Variation: Feel free to swap out the vegetables based on seasonality or your preferences. Mushrooms, zucchini, kale, or spinach all work wonderfully in this recipe.

Protein boost: Add cooked chickpeas, tofu cubes, or edamame for a protein-packed meal.

Spice it up: For some heat, add a pinch of homemade vegan chilli powder or some sliced fresh chili peppers when sautéing the garlic and ginger.

Make it a salad: Let the rice and vegetables cool, then toss with a tangy vinaigrette for a refreshing grain salad perfect for lunch or picnics.

Nutrition Facts

Serving Suggestions

This black rice and vegetables dish is beautifully versatile. Serve it as a wholesome main course, complemented by a side of steamed greens or a crisp salad.

For a heartier meal, accompany it with grilled tofu or your favorite vegan protein.

It also pairs well with light soups or broths, such as a miso soup or a simple vegetable broth, which can balance the nutty richness of the black rice.

Looking for more grain-based vegetarian meals? Check out Ancient Grains Vegetarian Recipes for Healthy Delicious Meals for a variety of wholesome ideas.

Conclusion

Black rice and vegetables come together in this vibrant, nutritious, and incredibly tasty recipe that’s perfect for anyone seeking a healthy, plant-based meal. The nutty flavor of the black rice blends harmoniously with the fresh and crisp vegetables, making every bite a delightful experience.

What’s more, this dish is easy to customize and packed with vitamins, fiber, and antioxidants, ensuring that you’re nourishing your body while enjoying a delicious meal.

Whether you’re cooking for yourself, your family, or friends, this recipe is sure to impress with its beautiful color, texture, and flavor. Don’t hesitate to experiment with different veggies or add your favorite seasonings to make it your own.

For more inspiration on wholesome vegetarian dishes, be sure to explore A to Z Vegetarian Recipes for Every Meal and Occasion and Best Vegetarian Recipes No Dairy for Delicious Meals.

Enjoy your cooking adventure with black rice – a truly nutritious and delicious choice!

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