I have been following some of the delicious recipes in Bon Appetit over the last month – they do a ‘food lovers cleanse’ series of recipe every January, that are full of flavour, beautiful as well as being well balanced and nutritious.
I saw this recipe for black rice with toasted hazelnuts as a side dish in the ‘BA Cleanse’ series and had to give it a try. The rice is rich in anthocyanin antioxidants – even more so gram per gram than blueberries and other dark hued berries. It is also rich in protein, iron and fibre.We don’t pretend black rice is ever going to replace it’s white cousin as a staple – it’s not called ‘Forbidden’ Black Rice by the Chinese for nothing, where in ancient times it’s consumption was restricted to nobility.
It is an inky black grain that has a soft nutty flavour. As it cooks, the juice turns black too. Almost like squid ink pasta or risotto, but this is a wholly plant derived colour and is a great idea for an alternative grain.
As a pasta devouring family I am always looking for alternative grain ideas, from couscous to rice to quinoa to freekeh. I love them all, but only rice (of any colour) has been acceptable to our kids. Indeed, my son transferred himself to Pierre’s lap in order to help eat his daddy’s portion (having already polished off his own meal).
So we reckon black rice is worth watching and suggest you give it a try!
This recipe is low fat, well balanced and surprisingly filling. Simple to make, we cooked the rice in stock then served with cod (roasted en papillote to preserve moisture) and roasted broccoli and savoy cabbage (which is seriously delicious when charred by the way! – make extra for a miso soup addition the next day).
- 1 cup black rice
- 2 and a quarter cups vegetable (or chicken) stock4 fillets of cod
- 1 teaspoon green pesto
- Half a head of savoy cabbage
- 8 stalks of purple sprouting broccoli
- 1 clove garlic
- 1 tablespoon olive oil
- salt and pepper
- Half an unwaxed lemon
- Preheat oven to 170DegC (340DegF).
- Rinse the rice in cold water then place in a saucepan with the stock
- Bring to a low boil, then reduce heat and simmer for 40 minutes
- Drain the cooked rice ready to portion at service.
- Cut a large square of greaseproof paper, enough to hold the 4 cod fillets
- Smear each fillet with some green pesto then place them side by side on the greaseproof.
- Sprinkle a tablespoon of vegetable stock over the fish
- Fold up the greaseproof and fold the top to create a lightly closed packet.
- Put the fish in the oven on a large baking tray
- Shred the cabbage, placing it and the broccoli into a separate baking dish with some slices of lemon
- Sprinkle with olive oil, crushed garlic and some salt and pepper.
- Use your hands to mix the oil and flavouring into the veg then place them into the oven
- Bake the fish for 15 to 20 minutes until it is cooked through and the vegetables have started to char
- Serve the fish on the rice, with the greens arranged on and around the rice
I am linking to Ren’s Simple and in Season