What is Bao-dhaan rice of Assam? What makes this rice unique and how to add it to the daily diet

Rice is a staple in the Eastern part of the country so much so no feast is complete without a special rice delicacy. While, in many Indian households white rice is the most common form of rice used in day-to-day cooking, but when you go to Assam the preference and colour of rice changes to red, and it is relished as the most exquisite delight. But what is red rice, and what makes this strange red coloured rice so popular and unique, let’s find out….



What exactly is red rice?
Red rice is popularly known as Bao-dhaan in Assamese, this is basically a traditional variety of rice, which is cultivated majorly in the Brahmaputra valley of Assam . But do you know what makes it so special? Well, this rice gets its unique colour from its distinct red husk, which gets its color from antioxidants like Anthocyanins, which are natural pigments that are loaded with antioxidant properties. What makes it different from regular rice is that it is either unhulled or only partially hulled, which retains its nutritious bran layer and gives this rice variety a nutty taste and flavor. Moreover, this assamese local produce is also a prized possession for its umpteen health benefits and potent nutrients like minerals, proteins, and vitamins like B-complex, iron, calcium, and zinc to name a few.


History of red rice
Rice has been one of the most ancient grains consumed, however every rice producing region has something unique to offer, and assam’s red rice too has an age-old history in Indian cultural and medicinal traditions. In fact, the mention of this rare-rice variety can be found in the ancient Indian texts like the Charaka Samhita (circa 700 BC), wherein it was praised for its unique taste, texture, flavour, health benefits and potent properties that were believed to heal and balance the doshas of the body and improve overall health. In Assamese culture red rice was also important in religious ceremonies and Ayurvedic practices, and is extensively used for its restorative and health-enhancing properties.


Nutrients in red rice
Assamese red rice is known for its antioxidant properties that help reduce inflammation and prevent certain diseases. It is also beneficial for weight management, skin health, and managing blood sugar levels due to its high fiber and mineral content. The retention of the bran along with anthocyanins makes it superior in nutrition compared to white rice varieties.



Poita Bhaat
Poita Bhaat is a simple and healthy dish made by soaking leftover cooked red rice in water overnight allowing slight fermentation. It is eaten the next day with mustard oil, chopped onions, green chilies, and salt, often accompanied by mashed potatoes called aloo pitika seasoned with mustard oil, salt, and spices. This fermented rice is prized as a summer cooling meal that aids digestion.

Steamed Red Rice
Steamed red rice is commonly eaten with various pulses or dals in Assam. The rice's nutty flavor complements the lentils well, making this combination a comforting everyday meal that is both nourishing and satisfying.



Payokh
This is a sweet dish made by cooking red rice in milk and condensed milk with roasted cashew nuts and sugar. The rice is often soaked first and then blended into a smooth or slightly textured puree before cooking. This creamy dessert is served hot or cold and is a delicious way to enjoy the nutritive benefits of red rice in a festive or celebratory setting.

Sunga Bhat
A unique way of cooking rice in bamboo tubes, Sunga Bhat uses sticky or red rice and is prepared during Assamese festivals like Bihu. The rice cooked in this manner absorbs the aroma from the bamboo and is typically served with jaggery and milk.

Red Rice Pulao
like pulao, where it is cooked with spices and sometimes with vegetables or meat, resulting in a colorful and healthy alternative to regular white rice pulao. The rice's nutty flavor pairs well with traditional Assamese spices and preparations.