Goblin rice: Black rice avocado musubi

My popo (Chinese grandmother) used to feed us hot white rice with butter, avocado and shoyu (soy sauce). Delicious as this is, I challenged myself to find a substitute for a healthier grain with the same savory taste.

Black rice is also referred to as “forbidden rice.” It was initially reserved for Chinese royalty because black rice is not as easy to grow as other rice and was very expensive. Its purplish-black color is a result of its high concentration of anthocyanin which is an antioxidant responsible for the color of eggplant, blueberries, acaí berries, concord grapes, as well as blood oranges, and purple cauliflower, corn, and onions. Studies suggest that anthocyanins can have protective effects against heart disease and cancer and can help with memory and age-related mental functioning. Aim for three or more servings of a purple plant source per week.

Try this recipe for a healthy Halloween surprise.

Servings: 10 (2/3-cup musubis)

Prep Time: 50 minutes (includes time allotted for rice to steam)

Ingredients

  • 1 cup black rice
  • 1 cup brown rice
  • 1 small to medium ripe avocado
  • 4 tablespoons nutritional yeast, to taste
  • 3 1/2 cups water*

Directions

  1. Rinse rice 2 or 3 times.
  2. Bring rice and water to a boil in uncovered pot over medium-high heat. Cover and reduce heat to low, then cook until rice is tender and most of the water has been absorbed (about 35 minutes).*
  3. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork.
  4. Scoop avocado out of shell and dice into 1/2-inch cubes. Place avocado and generous portion of nutritional yeast on top of rice and gently mix in.
  5. Place rice in sushi mold or just eat as is.

*Cook time or amount of liquid may need to be adjusted. Generally, recipes ask for 1 3/4 cup water for every 1 cup of rice.

Nutrition Information (per serving)

  • Calories: 170
  • Total fat: 3.5 g
  • Saturated fat: .5 g
  • Cholesterol: 0 mg
  • Sodium: 0 mg
  • Total carbohydrate: 31g
  • Dietary fiber: 4 g
  • Sugars: 0g
  • Protein: 5 g

Contributor

Leticia Nagata, RD