The Long and Short of It - Meet Red, Black, Green, Gold, and Purple Rice!
By Chef Nancy Berkoff, EdD, RD
The United States has come a long way from being an instant rice nation to becoming rice connoisseurs, rice cookers in hand.
Rice has been cultivated since around 2500 BCE and is used as a main ingredient by over half the world's population. In addition to Asian growing areas, rice crops are found in India, Italy, Peru, and the U.S.
Highly adaptable for breakfast, lunch, dinner, snacks, and beverages, rice can stand on its own or take on the flavor of ingredients with which it's cooked.
The correct cooking method depends on the length of the rice grain: long-, medium-, or short-grain. If you want rice that sticks together, use short-grain rice. For an airy bed of individual rice grains, choose long-grain. The longer the grain, the fluffier the rice.
Short-grain rice has lots of starch and will stick together. Sushi, paella, and risotto are made with short- grain rice. The extra starch helps to ensure that these dishes are solid and hold their shape.
Sticky rice, or glutinous rice, is short-grain. The individual grains look like oval-shaped pearls. There is no gluten in glutinous rice; it refers to the creamy appearance of the cooked rice.
Sushi rice is a specific type of short-grain rice and needs to be washed and rinsed until the rinse water is clear, indicating that the surface starch has been removed. Prior to cooking, sushi rice should be soaked for at least 30 minutes. Traditional seasonings to toss with sushi rice are vinegar, saki, salt, and/or sugar.
Arborio and carnaroli rice are short-grain, starchy rice used to make risotto. This rice is the opposite of most: the object is to leave the surface starch intact to provide a creamy, tender risotto.
Medium-grain rice is between fluffy and sticky. It's usually added to rice mixes, to give a little bit of 'stick' to fluffier rice, and can be used as a thickener for soups or sauces.
Long-grain rice has the least amount of starch. Added to soups, it holds its shape without clouding the broth and does well in cold salads, as the individual grains are easily coated with dressing.
Converted rice is long-grain rice that has been partially boiled to remove some of the starch, to give a fluffier product. Converted rice takes a bit longer to cook and stays fluffier longer.
Basmati, jasmine, and jasmati rice are long-grain rices. True basmati is grown in the foothills of the Himalayas and is the traditional rice used in tagines, which are savory Middle Eastern rice dishes made in clay pots. Jasmine rice is grown in Southeast Asia and California. Jasmati is a hybrid of basmati and jasmine rice that shares the aromatic features of each. These rices should be washed in cold water prior to cooking to remove surface starch.
Popcorn rice and Carolina Gold rice are long-grain varieties grown in the U.S. Popcorn rice has a rich, buttery aroma with a delicate flavor. Carolina Gold is unique because it can be used as short- or long-grain, depending on the preparation.
All rice begins as a shelled kernel. The shell is what gives rice its color: black, brown, green, orange, red, or yellow. Processed rice is white because the colored shell has been polished away.
Bhutanese red rice is ancient, short-grain rice grown at 8,000 feet in the Himalayas. This richly-colored rice has a nutty pecan flavor, soft texture, and beautiful red russet color. Red rice is unpolished, meaning it is high in fiber.
Black Thai rice, also called purple, is sticky rice with a mild flavor, widely grown and served in Thailand. It is usually served as a sweet dish, with bits of mango, coconut, or pineapple and a sweet coconut milk-based sauce. Very sticky, this rice can be rolled into balls and sprinkled with sesame seeds.
Black Indonesian rice, also called Forbidden rice or Emperor's rice, is soft and fluffy. Originally grown only for nobility, this rice is high in nutrients, including several amino acids (building blocks of protein) and iron.
Beige rice is partially polished short-grain rice, grown in Japan and California. It was originally marketed for people who found brown rice too chewy.
Wehani rice is light brown with brick red running through it. It is a cousin of the basmati family and is fluffy and long-grain, with a mild almond/nutty flavor.
Green rice is not actually green but is short-grain white rice processed with an extract of young bamboo. The bamboo replaces some of the nutrients lost when the rice is polished. Green rice retains some of the grassy bamboo flavor and mild green color when cooked.
Wild rice, the seed of a wild grass unrelated to the rice family, can range from beige to crimson, dark brown, or black. Wild rice is nutty and chewy and adds texture to rice blends. Grown in Canada, California, and Washington State, wild rice is a New World specialty.
Start cooking with a new variety of rice today!
Sofrito with Carolina Gold Rice
(Serve 6 as a side)
2 cups Carolina Gold rice (or brown rice), rinsed
4 cups cold water
2 Tablespoons annatto or olive oil (see note)
3-4 cloves garlic, minced
1 cup minced onion
1 cup minced, deseeded green bell pepper
One 15-ounce can no-salt-added chopped tomatoes
1 teaspoon dried oregano
1 package diced smoked tofu or tempeh (see note)
1 teaspoon ground black pepper, or to taste
Salt, to taste
Fresh chopped cilantro or parsley
Place rice and cold water in a large pot and bring to a fast boil. Reduce heat to a simmer, cover, and allow to cook until all water is absorbed about 15-20 minutes. Alternately, rice may be prepared in a rice cooker.
While rice cooks, heat oil in sauté pan. Add garlic, onions, and bell pepper. Sauté and stir until vegetables are soft. Add tomatoes, oregano, tofu or tempeh, pepper, and salt. Bring to a fast boil. Reduce heat, cover, and simmer until sauce is thick, about 20 minutes. Place rice in a serving bowl, top with sofrito, and garnish with fresh cilantro or parsley.
Chef's Notes:
Annatto oil is infused orange-red cooking oil,
made by steeping dried annatto seeds in neutral oil over low heat. It has a vibrant
color, but mild fragrance and taste. Annatto seeds come from a tree native to South
America and Asia.
If your grocer doesn't carry smoked tofu/tempeh, try making a smoky version at home. Drain tofu and cube; or cube tempeh. Place cubes in a sealable zip top bag. Mix 1 Tablespoon low-sodium soy sauce, a few dashes of liquid smoke, and a teaspoon of smoked paprika; add to zip top bag and coat cubes well. Marinade at least two hours or overnight. Sauté or bake cubes, as preferred, then add to recipe.
| Total calories per serving: 368 | Fat: 10 grams |
| Carbohydrates: 58 grams | Protein: 13 grams |
| Sodium: 165 milligrams | Fiber: 4 grams |
Spanakorizo
(Serves 6 as a side)
2 Tablespoons olive oil
1 cup chopped sweet onion
3-4 cloves fresh garlic, chopped
Zest of one fresh lemon
1 teaspoon ground cumin
1/2 teaspoon ground white pepper (or to taste)
Salt, to taste
4 cups shredded fresh spinach
2 cups basmati rice (or long-grain rice)
4 cups low-sodium vegetable broth or water
4 Tablespoons chopped fresh dill, divided
Juice of 1 fresh lemon
Pour oil into a large frying pan and heat. Add onions and cook over medium heat until lightly browned, about 3 minutes. Add garlic, stir, and cook for 1 more minute. Add lemon zest, cumin, pepper, salt, and spinach; toss and cook until spinach is just slightly wilted, about 2 minutes. Add rice, broth, and half the dill to the mixture, stir to combine and bring to a fast boil. Reduce heat to a simmer, cover, and allow to cook until rice is tender, about 10 minutes. When rice is tender, stir in lemon juice. Place on a serving platter and garnish with remaining dill prior to serving.
| Total calories per serving: 191 | Protein: 3 grams |
| Carbohydrates: 32 grams | Sodium: 115 milligrams |
| Fiber: 1 gram | Fat: 6 grams |
Walnut & Wild Rice Salad
(Serves 8 as a side)
Salad
2 cups uncooked wild rice
6 cups cold water
1 cup chopped raisins
1 cup chopped toasted walnuts (see note)
1/2 cup chopped toasted cashews
1/2 cup chopped green onions (whites and greens)
4 Tablespoons chopped celery
2 Tablespoons chopped onion
Dressing
1/2 cup fresh or frozen, thawed raspberries
1/4 cup red wine vinegar
1/4 cup maple syrup
3 Tablespoons lemon juice
2-3 cloves garlic, minced
1/3 cup olive oil
In small pot combine rice and cold water, and bring to a fast boil. Reduce heat, cover, and allow to simmer until rice is tender, about 40 minutes. Drain, if necessary, and allow to cool.
Combine cooled rice with raisins, walnuts, cashews, green onions, celery, and onions in a large bowl.
Pour raspberries, vinegar, maple syrup, lemon juice, and garlic into a blender or food processor canister. With blender or processor on low, slowly pour in oil to create an emulsion. Toss dressing with rice. Serve at room temperature or chilled.
Chef's Notes:
Serve with cauliflower 'steaks.' Our recipe is
on The VRG blog at vrg.org/blog/2021/01/11/cauliflower-steaks
To toast walnuts/cashews, preheat oven to 350 degrees. Arrange nuts in a single layer on a cookie sheet and bake 8-10 minutes. Stir once during baking and check frequently.
| Total calories per serving: 505 | Fat: 27 grams |
| Carbohydrates: 61 grams | Protein: 12 grams |
| Sodium: 14 milligrams | Fiber: 5 grams |
Cashew Coconut Purple Rice
(Serves 6 as main dish)
2 cups purple jasmine rice (or white jasmine rice)
One 15-ounce can unsweetened coconut milk (do not use lite or lowfat)
1-1/2 cups water
1/2 teaspoon salt, or to taste
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon ground coriander
2 Tablespoons olive oil
2 thinly sliced sweet onions (such as Vidalia)
2-3 cloves garlic, minced
1/4 cup chopped cashews (or soynuts)
1 cup cooked, drained lentils (orange or yellow lentils, for color, if available;
any canned, or cooked lentils work as well)
Juice from 1 lime
Fresh chopped parsley or cilantro, to serve (optional)
Chili sauce or Sriracha, to serve (optional)
Plain vegan yogurt, to serve (optional)
Rinse rice three times. Fill the pot you will use to cook the rice half way with cold water. Pour in rice and stir with hand; water will become cloudy. Discard water. Repeat this process twice.
Keep drained rice in the pot. Add coconut milk, water, and salt. Cook, uncovered, stirring constantly, over high heat and bring to a quick boil. Reduce heat to a very low simmer and add salt, cumin, chili powder, and coriander. Cover and allow to simmer for 15-20 minutes without removing the lid. Turn off heat and allow to sit and steam for at least 10 minutes before fluffing with a fork.
In a large frying pan, warm olive oil over medium heat, and add onions, stirring and allow to cook until lightly brown, about 5 minutes. Stir in garlic, cashews, and lentils and cook for 3-5 more minutes.
To serve, arrange rice on a serving platter and top, evenly, with onion-cashew-lentil blend. Pour lime juice over platter and sprinkle with fresh parsley or cilantro. Serve hot with chili sauce and vegan yogurt for individuals to pour on top of their portions.
| Total calories per serving: 466 | Fat: 18 grams |
| Carbohydrates: 66 grams | Protein: 9 grams |
| Sodium: 226 milligrams | Fiber: 4 grams |
Green Herbed Pilaf
(Serves 5 as a side)
2 cups fresh green herbs (dill, cilantro, parsley, mint, or basil in any
combination)
1/4 chopped, seeded fresh chile (optional)
1 chopped green onion (whites and greens)
Juice and zest of one lemon or lime
1 Tablespoon lite soy or tamari sauce
Pinch ground pepper (or to taste)
2 Tablespoons vegetable oil or cold water
Non-stick cooking spray
4 cups cooked, chilled green rice (or white rice)
1 cup fresh green peas or thawed frozen peas
1/2 cup chopped dried apples (optional)
1/2 cup shelled and chopped pistachios (optional)
Add herbs, chile, onion, citrus juice and zest, soy sauce, pepper, and 2 Tablespoons oil or cold water to a blender or food processor, and blend on high until smooth. Set aside.
Spray a large frying pan with non-stick cooking spray and allow to heat. Add cooked rice and lightly brown, pressing rice down with a spatula, turning and stirring for even browning. Add more vegetable spray if needed to prevent drying. Continue until rice is evenly browned.
Add peas, apples, and pistachios, and toss for even mixing. Remove from heat. Place rice mixture into a large serving bowl. Slowly add herb mixture, stirring, to desired amount, depending on how moist you would like it. Serve immediately.
Chef's Note: To cook green rice, add 2 cups rinsed green rice, and 4 cups water to a bowl. Soak for 20 minutes. Warm 1 Tablespoon olive oil in a sauté pan, add rice and soaking water, and bring to a fast boil. Stir constantly. Reduce heat and simmer, uncovered, for 10 minutes. Mixture will be soupy. Cover and cook until all liquid is absorbed, about 10-15 minutes. Fluff with a fork to serve.
| Total calories per serving: 280 | Fat: 6 grams |
| Carbohydrates: 50 grams | Protein: 6 grams |
| Sodium: 127 milligrams | Fiber: 3 grams |
Mango Sticky Rice
(Serves 6 as dessert)
1-1/2 cups uncooked glutinous rice
One 15-ounce can unsweetened coconut milk (do not use lite or lowfat)
1/2 cup water
1/4 cup agave, maple, or rice syrup
1 Tablespoon orange juice concentrate
2 cups small-cubed fresh or frozen/thawed mango
Pineapple slices, to garnish (optional)
Sesame seeds, to garnish (optional)
Place rice in cooking pot and rinse three times, draining. Add coconut milk and water, cover, and bring to a fast boil over high heat. Reduce heat to a low simmer and allow to cook for 12-15 minutes; check once to make sure rice is not sticking to bottom of pot.
Turn off heat and allow rice to sit for 10 minutes. Remove rice from stove and add in syrup and orange juice concentrate. Stir quickly to combine; then fold in mango cubes. Serve warm, garnishing with pineapple slices and sesame seeds, if desired. If you are feeling creative, serve in a hollowed-out pineapple shell.
| Total calories per serving: 358 | Fat: 11 grams |
| Carbohydrates: 61 grams | Protein: 4 grams |
| Sodium: 31 milligrams | Fiber: 2 grams |
Red Rice Pilaf
(Serves 6 as a side)
2 Tablespoons olive oil
1 cup chopped sweet onions
1/2 cup dried cranberries
2 cups red rice (or brown rice)
Zest of one fresh orange
3 cups low-sodium vegetable stock or water
1/3 cup white wine (or more water)
3/4 cup chopped pecans
Fresh chopped parsley, to garnish (optional)
Heat olive oil in a large, heavy pot. Add onions and sauté until just soft. Add the cranberries and cook for one minute. Stir in rice.
When rice is lightly toasted, about 1-2 minutes, add orange zest, stock or water, and white wine. Bring to a fast boil. Cover, lower heat, and simmer over low heat for 20-30 minutes or until all liquid is absorbed.
Remove from heat, and allow to rest, covered for 10 minutes. Fluff with a fork, stir in pecans, sprinkle with chopped fresh parsley, and serve immediately.
| Total calories per serving: 423 | Fat: 16 grams |
| Carbohydrates: 62 grams | Protein: 6 grams |
| Sodium: 76 milligrams | Fiber: 4 grams |
Check out Chef Nancy's blog post on how to make delicious risotto on the blog at vrg.org/blog/2021/01/08/luxurious-risotto
Try Chef Nancy's creative ways to season rice on the VRG blog: vrg.org/blog/2021/01/11/rice-spice-blends
Learn more about making perfect pilafs on Chef Nancy's post on the blog at vrg.org/blog/2021/01/06/perfect-pilafs
Check out Chef Nancy's blog post on using short-grain rice to make molded rice dishes, vrg.org/blog/2020/12/31/rolling-and-molding-rice
Nancy is the Food Service Advisor of The Vegetarian Resource Group and a regular contributor to Vegetarian Journal. She is a chef and Registered Dietitian. Nancy is the author of Vegan Meals for One or Two and Vegan in Volume.
