Forbidden Rice Risotto with Crab & Butternut Squash | Healthy Halloween Dinner (No Squid Ink!) (VIDEO)

Have you subscribed to my cooking channel? Go and click here to be the first to see my new videos and THANK YOU so much for subscribing. It means a lot to me!

Give this magical black rice risotto with roasted butternut squash, freshly caught blue crab, and fragrant thyme a try. Healthy, flavorful, and fun to make at home!

The roasted  butternut squash is golden caramelized, sweet with just a hint of nutty depth, and it pairs perfectly with the earthy black rice, called forbidden rice.

Every day has meaning and purpose in our lives, bringing joy in many ways. Simple changes in our routine can uplift us and inspire new experiences. One of the simplest joys is enjoying tasty, healthy, and fun food. Teaching your palate to explore new flavors makes life more exciting—eating the same thing over and over is boring, and life is too short for that. Let your children discover gourmet flavors early; they’ll grow up as healthier eaters and, as a result, may have fewer doctor visits.

Subscribe to my YouTube channel and never miss a recipe!

Try a new risotto—different in color, yet full of flavor and health benefits.

There’s something magical about black rice—its deep, nutty flavor, jewel-like color, and nutritional richness make every dish special. Today, I’m sharing a recipe that transforms this humble grain into a luxurious risotto, paired with sweet, caramelized roasted butternut squash and freshly caught blue crab meat. And yes—we actually went out and caught the crab ourselves (check out this video), making this dish as fresh and authentic as it gets.

Note on Black Rice Risotto:

Don’t be surprised if you can’t spot the squash or crab at the end — the black rice will tint everything beautifully dark. That’s part of the magic of this dish!

A Touch of Thyme for Balance

In this black risotto, I love adding a few sprigs of fresh thyme — not just for its earthy aroma, but also for its natural healing qualities. Thyme has long been used to support the immune system, ease respiratory tension, and promote healthy digestion. It’s a small herb with big energy — full of antioxidants, soothing oils, and a subtle warmth that ties the whole dish together.

Nutritional Highlights by Ingredient

• Black Rice, called Forbidden Rice: High in antioxidants, fiber (soluble & insoluble), zinc, and iron; supports heart health and digestion.

• Roasted Butternut Squash: Rich in beta-carotene, vitamins A & C, and fiber; supports immunity and digestion.

• Crab Meat: Great source of protein, rich in omega-3 fatty acids, zinc, selenium and vitamin B12.

• Thyme: Adds flavor and contains vitamins A and C, iron, and antibacterial properties. I'm big lover of herbs, and thyme has a big place in my cooking repertoire.

• Olive oil: Rich in monounsaturated fats, which help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Supports healthy blood pressure and lowers risk of heart disease. Here is my favorite.

• Parmesan cheese: Good quality aged Parmesan is easier to digest than many other cheeses due to the breakdown of lactose during aging. For dishes like black rice risotto with roasted butternut squash and crab, Parmesan adds a subtle creaminess that ties together the earthy, sweet, and savory flavors without overpowering the natural ingredients.

• Butter: Using grass-fed butter brings both flavor and nutrition — it’s rich in omega-3s and vitamin K2.

• Stock: Homemade stock adds deep flavor and nourishment, rich in minerals and collagen that support gut health and digestion.

  
  

This recipe is a celebration of nature—from roasting the squash to catching the blue crab ourselves, to letting the thyme shine. It’s a dish that nourishes both body and soul, with flavors that tell a story of freshness, care, and seasonal goodness.

What is Forbidden Rice?

Black rice, once known as “forbidden rice,” was treasured in Ancient China and reserved for royalty because of its rarity and healing qualities. Rich in antioxidants, iron, and fiber, it supports heart health and helps the body fight inflammation. With its deep color, nutty flavor, and antioxidant richness, it remains one of the most unique grains today. Unlike wild rice, which is actually a grass seed native to North America, black rice is true rice—soft, creamy, and perfect for dishes like risotto or grain bowls.

This Black rice— or also known as purple rice or forbidden rice—is a whole grain rice known for its deep black to purplish color and nutty, slightly sweet flavor.

Here’s what makes it special: Beyond its beauty and flavor, black rice is a nutritional powerhouse. Studies show that it’s packed with anthocyanins—the same powerful antioxidants found in blueberries, mulberries and blackberries—that give it its deep color and protect our cells from damage. Black rice also contains γ-oryzanol, a compound known to help balance cholesterol and support heart health, along with natural plant sterols that may improve overall well-being.

More Risotto Recipes:

Persimmon Risotto with Goat Cheese and Bacon

Lemon Risotto with a Spinach

Buckwheat Risotto (Grechotto) with Chanterelle Mushrooms

What Kind of Stock Should I Use?

This dish has only a few ingredients, and each one truly speaks for itself. A good-quality stock makes all the difference. You can use seafood, fish, or vegetable stock if you’d like to keep it vegetarian, but I went with a rich homemade chicken stock in the video. Whether it’s homemade or store-bought doesn’t matter as long as it’s high quality. These days, many great options can be found in the refrigerated or freezer section of the store. Just stay away from the boxed versions, which are often filled with preservatives and additives — they don’t bring the same depth or freshness to the dish.

Note on Black Rice Risotto:

• Keep in mind that black rice takes a little longer to cook than traditional arborio rice. Its higher fiber content makes it wonderfully hearty, but it also means you’ll need a bit more patience. While a classic risotto usually takes about 18 minutes, this version may take 35–40 minutes to reach that perfect creamy texture. Don’t rush it — let the rice absorb the flavors slowly. Cooking it gently allows every grain to soften while keeping its beautiful, slightly chewy bite and deep, nutty aroma.

• Don’t be surprised if you can’t spot the squash or crab at the end — the black rice will tint everything beautifully dark. That’s part of the magic of this dish!

Let's begin...

Prep time: 10 minutes

Cook time: 35 minutes

Total time: 45 minutes

Autor: Inna of innichkachef.com 

Serves: 4-6 portions as a meal or 6 as a starter

Ingredients for the Black Risotto:

2 cups forbidden rice

1 teaspoon freshly ground black pepper

2 cups crab meat (I used, blue crab meat, in the video)

2 cups roasted butternut squash (see recipe for it below)

1 cup onion, chopped

2 cloves garlic, minced

2 tablespoons fresh thyme leaves

⅔ cup freshly shredded parmesan

2-3 tablespoons butter

4 tablespoons olive oil (plus one tablespoon for the garnish)

2 teaspoons Pink or Celtic salt

1 teaspoon freshly ground black pepper

1/2 cup white wine

2-3 cups seafood, vegetable or chicken stock (homemade is what I prefer)

2 teaspoons truffle oil (for the garnish is optional)

Shaved parmesan cheese (for the garnish)

Ingredients for the Roasted Butternut squash:

2 cups chopped butternut squash

1-2 tablespoons olive oil

2 teaspoons sweet paprika

1/2 teaspoon pink salt

1/2 teaspoon freshly ground black pepper

2 teaspoons Italian dry herbs

Directions for the Black Risotto:

• Prepare butternut squash: Dice the butternut squash into small cubes. Mix with olive oil, paprika, salt and pepper. Lay on a baking sheet in one layer. Roast in the oven 400F for 12-15 minutes.

• Sauté the aromatics: Warm a wide heavy bottom pan over medium heat and add a drizzle of olive oil. Add onion, salt, pepper and sauté until onion looks translucent and then add garlic until soft and fragrant, about 2–3 minutes. Add the rice and stir until its aroma blooms and each grain of rice is covered in olive oil. Cook for 5 minutes or so, stir constantly.

• Add the liquid: Add wine, increase heat, stir and let cook for 2-3 minutes. Add stock one cup at the time. Add thyme. Lower the heat, cover and let cook for 5 minutes. Repeat with stock again and again or until all stock is gone.

• Simmer slowly: Black rice takes longer to cook than arborio rice — around 40–50 minutes total. Continue stirring and adding broth until the grains are tender but still slightly chewy.

• Fold in the crab and butternut squash : When the rice is nearly done, gently fold in the crab meat. Let it warm through for a few minutes, just until tender — do not overcook.

• Finish with richness: Add butter, stir let butter melt, then add shredded parmesan cheese to give the risotto a glossy finish. Adjust salt and pepper to taste.

• Rest and serve: Let the risotto rest for 2–3 minutes before serving. By now, everything — the squash, the crab, the thyme — will have turned beautifully black, hidden beneath the rice’s deep color, yet every flavor will shine through in harmony.

• Garnish: With strips of shaved parmesan cheese, truffle oil, and fresh thyme.

• ENJOY this black risotto with a cool glass of white wine, shared with good company — because every beautiful meal tastes better together.