Wild rice (zizania aquatica or zizania palustris) mimics other true rices (such as white and brown rice) in many ways however, wild rice isn’t actually rice. It is a semi-aquatic grass with an edible grain, which grows in lakes, rivers, or bays between two and four feet deep, that is native to North America. It is actually one of only two native grains commonly eaten in the United States – the second being corn. Wild rice is longer than true rices (similar to long grain varieties though), has a much thicker hull, is more rigid, and offers a nutter and more earthy flavor profile. The color of wild rice typically ranges from light to dark brown with a hint of green.
What does wild rice taste like?
Wild rice, when cooked properly, adds warmth, depth, a pleasant chew, and an incredible toasted nuttiness to any meal. Its earthy flavor is much stronger than true rices but it is not overpowering or offputting in any way.
How do you cook wild rice?
You prepare wild rice in the same manner as you would white or brown rice. Though wild rice can require more liquid and a longer cook time – but usually not by much. The grains themselves will triple in size when cooked, so keep in mind that a cup of dry wild rice will yield about three cups of cooked wild rice.
What do you serve it with?
Wild rice pairs really well with hearty flavors.
Here are a few ideas to try:
- It is wonderful as a side with meats such as grilled chicken and smoked salmon.
- You can mix it with other true rices to prepare a tasty rice pilaf.
- It makes a delicious and chewy stuffing for a turkey, instead of using bread.
- Mix it into meatballs or burger patties as a binder.
- Pop it on the stove like popcorn for a unique snack.
- Stir it into soups to make them more hearty.
- Use it instead of oatmeal for a healthy and filling breakfast.
- And more.
Is wild rice good for you?
Wild rice is well known for its health benefits. It is rich in antioxidants, a good source of vitamin B6, fiber, folate, niactin, magnesium, manganese, phosphorous, protein, zinc, and other nutrients. It is also very low in fat, when compaired to other true rices, which means that it is not only good for you to eat, uncooked it will keep almost indefinitely in a cool, dark pantry. Wild rice is also naturally gluten free which makes it a great grain choice for those who suffer from celiac disease or are otherwise gluten intolerant.
According to the United States Department of Agriculture (USDA), a cup of cooked wild rice contains:
- 166 calories
- 35 grams carbohydrates
- 6.5 grams protein
- 0.6 gram fat
- 3 grams fiber
- 0.5 milligram manganese (23% of your daily value)
- 2.2 milligrams zinc (15% of your daily value)
- 52.5 milligrams magnesium (13% of your daily value)
- 134 milligrams phosphorus (13% of your daily value)
- 2.1 milligrams niacin (11% of your daily value)
- 0.2 milligram vitamin B6 (11% of your daily value)
- 42.6 micrograms folate (11% of your daily value)
- 0.2 milligram copper (10% of your daily value)
- 0.1 milligram riboflavin (8% of your daily value)
- 0.1 milligram thiamine (6% of your daily value)
- 1 milligram iron (5% of your daily value)
- 166 milligrams potassium (5% of your daily value)
What are your thoughts on wild rice?
Let us know in the comments!
