
Wild Rice
Wild rice is a highly nutritious whole grain with a chewy texture and a nutty, earthy flavor. Technically the seed of an aquatic grass, it presents as long, slender, dark brown or black kernels that expand significantly when cooked. It's a popular choice for adding a hearty and healthy element to various dishes. When seeking a flavorful and nutritious alternative to white rice or brown rice, wild rice is an excellent option offering both texture and a distinctive taste.
Common Uses
- Wild rice is often used as a base for salads, providing a substantial and flavorful foundation. Combine it with roasted vegetables, dried cranberries, and a light vinaigrette for a satisfying dish.
- As a side dish, wild rice pairs well with roasted meats, poultry, or fish. Its nutty flavor complements savory dishes and adds a unique texture.
- Wild rice makes an excellent addition to soups and stews, thickening the broth and adding a hearty, chewy component. It works especially well in creamy soups or with mushrooms and wild game.
- Wild rice can be used in stuffing recipes, adding a delightful textural contrast to the other ingredients. It complements bread, nuts, and herbs for a flavorful holiday dish.
- Combine wild rice with ground meat or lentils for a hearty and nutritious vegetarian burger option. The rice adds texture and helps bind the ingredients together.
- Wild rice can be incorporated into breakfast bowls with fruits, nuts, and yogurt for a nutritious start to the day.
Nutrition (per serving)
Nutrition (per serving)
Calories
357.0kcal (17.85%)
Protein
14.7g (29.4%)
Carbs
74.9g (27.24%)
Sugars
1.2g (2.4%)
Healthy Fat
1.7g
Unhealthy Fat
0.4g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
357.0kcal (17.85%)
Protein
14.7g (29.4%)
Carbs
74.9g (27.24%)
Sugars
1.2g (2.4%)
Healthy Fat
1.7g
Unhealthy Fat
0.4g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in antioxidants that may protect against chronic diseases.
- High in fiber, promoting digestive health and aiding in weight management.
- Excellent source of manganese and magnesium, vital for bone health and energy production.
- Provides plant-based protein for muscle building and repair.
- Naturally gluten-free, making it a suitable grain option for those with celiac disease or gluten sensitivity.
- Low glycemic index helps regulate blood sugar levels.
Storage Tips
Store uncooked wild rice in an airtight container in a cool, dry place, away from direct sunlight and moisture. Properly stored, it can last for several years. Cooked wild rice should be refrigerated promptly and used within 3-5 days. For longer storage, cooked wild rice can be frozen in an airtight container for up to 6 months. Ensure it is cooled completely before freezing to maintain its texture.
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