Coconut Curry with Black Rice

By Melissa PoplaskiSoulful Delights

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Ingredients

Serving size 5 adult sized portions.  Note this dish can be prepared as a vegetarian meal or fish and poultry can be added based upon your nutritional needs/guest.  If serving as vegetarian meal I would suggest adding more vegetables to the dish.

1 can coconut milk

2 -5 small potatoes red skin or sweet potatoes

1 cup finely chopped parsley or cilantro

Fresh or frozen shrimp deveined (no tails) – optional

1 to 2 fresh or frozen boneless chicken breast  chopped up – toptional

1 cup fresh or frozen peas

1 cup fresh or frozen string beans

1 cup fresh or frozen carrots chopped up

500g wholegrain black rice

2-5 tablespoons of dried curry mix (add more or less based on desired mild to spicy intensity)

Instructions

  1. Washed all vegetables and set aside.
  2. Washed shrimp and set aside.
  3. Washed and chopped chicken.
  4. In a separate pot boiled hot water for black rice.  Note rice only takes 10 minutes to cook depending on the brand of rice you select.
  5. In one pan heat all vegetables on stove in low heat with coconut oil and curry powder mix.  In a different pan cook chicken with coconut oil.  Once fully cooked mix with together.  Add shrimp to the large pan.  Note the shrimp only take a few minutes to cook. Only add when rice is fully cooked and strained.  Add cooked rice into large pan and then add the can of coconut milk to dish for final stirring before serving to guest add in chopped parsley or cilantro. Bon appetit!

Nutritional Facts

A 1/4 cup (45 grams) of uncooked black rice provides [1, 2]

  • Calories: 160
  • Fat: 1.5 grams
  • Protein: 4 grams
  • Carbs: 34 grams
  • Fiber: 1 gram
  • Iron: 6% of the Daily Value (DV)

Quick facts why you should cook with black rice

  • Black rice is naturally gluten-free and can be a good option for those with celiac disease or gluten sensitivity. [1]
  • Good source of several nutrients, particularly protein, fiber, and iron. [1]
  • Research shows that black rice contains over 23 types of antioxidants and has the highest antioxidant activity of all rice varieties. [1]
  • Anthocyanin is a pigment that’s responsible for the black-purple color of forbidden rice. It’s also been found to have potent anti-inflammatory, antioxidant, and anticancer effects. [1]
  • Black rice contains antioxidants that have been shown to help protect against heart disease. However, more research is needed to understand black rice’s effects on heart disease. [1]
  • Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed. [1]
  • Black rice is prepared similarly to other types of rice and can be added to a variety of savory and sweet dishes. [1]

Reference 

  1. MCGRANCE, KELLI, MS, RD, November 5, 2019-last update, 11 Surprising Benefits and Uses of Black Rice.
  2. U.S. DEPARTMENT OF AGRICULTURE STAFF, April 1, 2019-last update, Black Rice.