Red, black or brown: Healthy rice picks for festive feasts

Fluffy basmati and earthy red rice to sticky black rice and nutty brown varieties, each grain tells a different story. A festive staple, rice is enjoyed in diverse forms across India, especially during regional New Year celebrations like Baisakhi, Bihu, Poila Boishakh , Vishu, and Puthandu – set to take place next week. While rice dishes vary in taste and tradition, experts note a growing shift toward healthier rice choices, even during festive celebrations. “Red, black and brown rice are considered the most nutritious. They contain more antioxidants, fibre, protein and other vitamins and minerals,” says dietician Seema Shah.


Cooking techniques to enhance flavours:

Fry the rice in ghee or oil before boiling to enhance its flavour and aroma

Add aromatic spices like cinnamon, cloves, bay leaves, and star anise while cooking

Boil rice in vegetable stock for richer flavour

Cook rice in milk to maintain its colour and improve its texture

– Inputs by chef and food stylist Jay Kasawlekar



West Bengal: Bengali vegetable pulao

Using brown basmati rice increases the fibre and nutrient content. For a delectable twist, add chopped fruits like apricots and peaches at the time of cooking. These fruits pair well with the spices used in the dish, while enhancing the overall flavour profile of the pulao


"To make rice dishes healthier, use less oil or ghee and infuse flavour with spices. Add more veggies for extra vitamins and fibre and opt for brown rice"
– Chef Waris Qureshi


Assam: Pitha

During Bihu, Joha rice, a small-grained aromatic variety, is used to make pitha (rice cakes) and payas (rice pudding). The delicate fragrance of Joha adds a comforting richness to festive dishes


Punjab: Meethe chawal

To enhance the taste of meethe chawal, incorporate milk cake or kalakand into the rice for a creamier texture. Add orange zest for refreshing citrus notes


Healthier rice types you can experiment with

• Brown rice retains bran, making it a more nutrient-rich option
• Black rice is high in antioxidants and iron
• Red rice is loaded with fibre and minerals
• Hand-pounded rice is closer to its natural form, with more texture and nutrients

Kerala: Payasam
The basic payasam can be enhanced by using brown rice and almond milk. To make it healthier, use black rice instead of white, which will make it rich in dietary fibre and minerals


"Many traditional rice dishes are already plant-based and gluten-free. For example, kathal biryani, pongal and brown rice payasam, pitha made with brown rice or ragi are excellent options."
– Chef and food stylist Jay Kasawlekar



Tips to make traditional dishes healthier

• Opt for healthier rice varieties like brown or red rice to boost nutrition
• Use a non-stick pan for sautéing or frying to reduce fat content
• Substitute sugar with alternatives like honey, jaggery or dates
• Substitute salt with pink salt
• Focus on using fresh, organic ingredients

-Yashaswi Kochar