Black Rice Stir Fry

Making stir-fries is an easy way to whip up a quick and healthy meal. Having said that, black rice takes longer to cook, so this recipe is probably one for the weekend. Why black rice? It is not as readily available as white and brown rice, but trust me, it's worth the hunt. Due to its colour, it's no surprise black rice is high in antioxidants, flavonoids, potassium, and magnesium, and it is also notably higher in protein compared to white or brown rice. It is a whole grain; therefore, it is also an excellent source of fibre. You have to soak the rice for at least overnight. I would not attempt to try to cook it without soaking it, as it will take an extremely long time for it to cook. I like to soak my black rice for about 15 hours. Top tip: pour water over your rice before you go to bed, then drain before you are ready to cook it. Generally speaking, the longer you can soak them, the quicker they cook. Feel free to use other protein sources, such as chicken or tofu and tempeh, for a vegan option.

Black Rice Stir Fry

Serves: 3 Prep time: 5 mins Cook time: 45 mins (plus the soaking beforehand)

Ingredients:

• 1 cup black rice (measured dry)

• olive oil to cook

• 165 g prawns

• 1 medium shallot

• 2 garlic cloves

• 1 tbsp fresh grated ginger

• 2 large carrots

• 160 g Broccolini (about 2 generous cups)

• 2 tbsp soya sauce

• juice of half a lemon

• 1 tbsp coconut sugar

• 1 tbsp sesame seed oil

Instructions:

1. Measure 1 cup of black rice and soak it for at least overnight.

2. Drain the rice and pour over about 2 cups of boiling water with salt to taste; let it boil, then cook it on medium heat for 45–50 minutes.

3. Heat up some olive oil in a pan/wok, add the prawns and cook them for 4 minutes until fully cooked, then remove them from the pan and set aside. Add the shallot and the grated garlic cloves to the same pan/wok and cook them for about 3 minutes. Add the grated ginger and cook for a further 2–3 minutes. In the meantime, cut the carrots into smaller sticks.

4. Add the carrots and Broccolini to the pan with the soya sauce, lemon juice, and coconut sugar.

5. Cook the veggies for about 10 minutes on low heat. Cooking time can vary, I like my veggies slightly crunchy, but if you prefer them softer, you can cook them for 15 minutes. I did not add extra salt to the veggies as the soya sauce is salty, and I cooked the rice in salted water.

6. By the time the veggies are cooked, the black rice should be ready, so add the rice to the veggies. Add the prawns back to the pan, combine everything together, and pour over the sesame seed oil.

7. Garnish it with sunflower or sesame seeds.

8. Store any leftovers in an airtight container and consume within 3–4 days.