wild rice

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)

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.

Chefadora AI is Here.

Experience smarter, stress-free cooking.

Background Squiggy
Chefadora App

Get cooking with the Chefadora App.

Available now for early access users.

Download on the App StoreDownload on the App Store
chefadora
© 2025 Chefadora Pty Ltd, All Rights Reserved

Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia