Red Rice Benefits: A Complete Guide and Simple Recipes

Health benefits of red rice Red Rice Simple Recipes from red rice Unpolished rice


Red Rice Benefits: A Complete Guide and Simple Recipes

The time when brown rice was the only type of rice we looked up to as a healthy substitute is long gone. Here we have a new kind that will bring flavor and color to your diet plan during the weight reduction days!

Around the world, rice is a common staple food. Although white rice is the most popular form, there are many other varieties that are equally delicious and have a number of health advantages. Red rice is one such type.



Red rice is a unique form of rice that obtains its red color from the presence of anthocyanins. Anthocyanins are colored, water-soluble pigments that give fruits, cereals, and vegetables their red, purple, and blue hues.

Red rice is also known as "cargo rice" or "unpolished rice". Red rice, as opposed to white rice, keeps the fiber, vitamin, and mineral-rich bran layer. It is therefore thought to be healthier than white rice.




Red rice is frequently used in dishes like pilaf, salads, and stir-fries because of its nutty flavor and somewhat chewy texture. It can be used as a side dish, in soups and stews, and to prepare traditional Asian cuisines like sushi.





Red rice is considered to be healthier than white rice because it is whole-grain and has not undergone the same processing that white rice has. Unlike white rice, which has been stripped of its bran and germ layers during processing, red rice is still intact and contains higher levels of nutrients such as fiber, vitamins, and minerals.

Red rice is also a good source of antioxidants due to the presence of anthocyanins, which are natural pigments that give the rice its red color. These antioxidants help to neutralize free radicals in the body and reduce oxidative stress, which can lead to chronic diseases such as heart disease, cancer, and diabetes.

Furthermore, red rice has a lower glycemic index than white rice, which means that it is digested and absorbed more slowly and does not cause spikes in blood sugar levels. This makes it a better option for people with diabetes or those looking to manage their blood sugar levels.



Red rice can be consumed daily as part of a healthy and balanced diet. Red rice is a nutritious whole-grain rice that is rich in fiber, vitamins, minerals, and antioxidants. You can add red rice in variety of dishes, like rice pudding, vegetable pulao, red rice phirni, and in idli or dosa batter, to add that tinge!



Red rice can be cooked in much the same way as white rice.

1. Simply rinse the rice under cold water to remove any debris or dirt, then add it to a pot with the desired amount of water or broth.

2. Soaking the red rice is not necessary, but if you soak it in water for approximately 2 hours, it will reduce the cooking time.

3. Bring the liquid to a boil, then reduce the heat and let the rice simmer until it is tender and the liquid has been absorbed.

Red rice can also be used in a range of dishes, from salads and stir-fries to pilafs and even sushi. Its slightly nutty flavor and chewy texture make it a great alternative to white rice in many recipes.




Consuming red rice regularly will help you get more dietary fiber, antioxidants, and micronutrients, including iron, zinc, and magnesium. Red rice has a significant amount of anthocyanin, a pigment that gives red rice its "red" color, and has been linked to various health benefits.

Dietary fiber is an essential nutrient that plays a vital role in maintaining good digestive health. It helps to keep bowel movements regular, reduces the risk of constipation, and can even help lower cholesterol levels in the blood.

Antioxidants are crucial for defending the body from the harm that free radicals can do. Free radicals are chemicals that can cause the body to experience oxidative stress, which can result in cell damage and chronic illnesses like cancer, heart disease, and Alzheimer's disease.

The maintenance of healthy health depends on micronutrients, including iron, zinc, and magnesium. Hemoglobin, which transports oxygen throughout the body, is made possible by iron. The production of DNA, immunology, and wound healing all depend on zinc. For strong bones, muscles, and nerves, magnesium is essential.




Red rice is a whole grain rice that is unpolished by nature, meaning it retains its outer bran layer, which is rich in nutrients. Here are some key nutritional facts for a cup serving of 100 g.


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1.Red Rice Phirni


Red Rice Recipe, Red Rice Phirni



  • 1 cup Red Rice
  • 4 cups milk
  • 1/2 cup sugar
  • 1/2 tsp cardamom powder
  • 1 tbsp chopped nuts (almonds, pistachios, and cashews)



  1. Rinse the red rice thoroughly and soak it in water for at least 2-3 hours.
  2. Drain the water and grind the soaked red rice into a coarse paste using a food processor or blender.
  3. In a heavy-bottomed pan, heat the milk and bring it to a boil. Reduce the heat to low and let it simmer for 10-15 minutes.
  4. Add the ground red rice to the milk and mix well. Cook on low heat, stirring constantly to prevent lumps, for 10-15 minutes until the mixture thickens.
  5. Add the sugar and cardamom powder to the mixture and stir well. Cook for another 5-10 minutes until the sugar dissolves and the mixture thickens to a pudding-like consistency.
  6. Turn off the heat and let the mixture cool for a few minutes.
  7. Transfer the mixture to a serving bowl or individual serving cups and refrigerate for at least 2-3 hours or until it is set.
  8. Garnish with chopped nuts before serving.

Your delicious and healthy red rice phirni is ready to be served. Enjoy!


2.Red Rice Khichdi

Red Rice Khichdi is a healthy and flavorful one-pot meal made with red rice, lentils, and vegetables. Here is a recipe for red rice khichdi:


  • 1 cup organic red rice, washed and soaked for 30 minutes
  • 1/2 cup yellow lentils (moong dal), washed and soaked for 30 minutes
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 carrot, chopped
  • 1 potato, chopped
  • 1/2 cup green peas
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • 1 teaspoon ginger-garlic paste
  • 2 tablespoons ghee or oil
  • Salt to taste
  • 4 cups water
  • Coriander leaves for garnish



  1. In a pressure cooker or a pot, heat the ghee or oil and add the cumin and mustard seeds.
  2. Once the seeds splutter, add the chopped onion and ginger-garlic paste. Sauté until the onion turns translucent.
  3. Add the chopped tomato, carrot, potato, and green peas. Cook for 2-3 minutes until the vegetables soften.
  4. Drain the water from the soaked red rice and yellow lentils and add them to the pot. Mix well.
  5. Add turmeric powder, red chili powder, and salt to taste. Mix well and sauté for 2-3 minutes.
  6. Add 4 cups of water to the pot and mix well.
  7. Close the pressure cooker lid and pressure cook for 3-4 whistles on medium heat. If using a pot, cover the pot with a lid and cook on medium heat for 20-25 minutes or until the rice and lentils are cooked.
  8. Once the pressure is released, open the lid and mix well. Adjust salt if needed.
  9. Garnish with coriander leaves and serve hot with yogurt or pickle.



When it comes to antioxidants, vitamins, and minerals like zinc, calcium, and magnesium, red rice, especially the version with the vivid scarlet tinge, is unmatched. This is a great option for people trying to lose weight since it contains only 45 grams of carbohydrates per 100 cooked grams.

This adaptable species, is high in nutritional fiber and is strongly advised for people with digestive problems. Red rice has a lower glycemic index than any other rice species, which means it can regulate blood sugar and prevent unexpected surges in levels.