Wild Rice Recipe & Nutrition | ‘s Encyclopedia of Food

There are many wild rice varieties, but the main ones used in the United States are the native varieties. They are the main staple food in the area where wild rice grows. The most common is Ojibwa wild rice, which is a long-storing variety. It is a high-protein, high-fiber grain that is rich in vitamins, minerals and amino acids. Wild rice contains lysine, and many other essential amino acids. It also has twice the amount of protein per gram of the most commonly grown grain.

Wild rice is a grain that is not cultivated and is available in the wild. It is considered one of the oldest cultivated grains. Wild rice is not known to cause allergies, unlike the wild rice varieties that are cultivated.

Wild rice is one of the most nutritious and delicious grains you can eat. It is also one of the least expensive. If you haven’t tried this versatile grain you should. It’s origin is from the wild rice species that grows in the marshy areas of the North American and North Asian plains, especially in Canada and the eastern United States. Wild rice is a staple of the Native American diet.

A Quick Look

Wild rice is a gluten-free whole grain that originated in North America. The long, ebony-colored grains open up to expose a starchy core when cooked. Cooked wild rice has a chewy texture and a deep, nutty taste with black tea undertones. Wild rice is a nutrient-dense complex carbohydrate that is high in manganese, zinc, and phosphorus.


Wild rice is a gluten-free whole grain native to North America that is both delicious and elegant. Wild rice was an essential nutritional staple as well as a ceremonial meal for Indigenous peoples in North America.

Wild rice is collected mainly by canoe in small freshwater lakes and mild streams. Wild rice harvesting, also known as “knocking the rice,” is done with long sticks that are used to pull blades of wild rice grass towards the side of the boat so that they may be threshed with another stick, loosening the grains and falling into the canoe for collecting. Wild rice must be treated in many stages after harvesting before it can be consumed.

The kernels are first dried. The wet kernels are spread out on trays shortly after harvesting and exposed to the sun and air until they dry. In huge cast iron pans, the wild rice is then parched or roasted. This process lowers the moisture content of the rice even more, guaranteeing greater preservation, and loosens the hull from the grain, which will be removed in the next stages. The grains are hulled and winnowed after they have been roasted. Stomping or dancing on the kernels until the husks loosened was a traditional method of hulling. The trampled rice is shook throughout the winnowing process until all of the dry husks fly away, leaving just the wild rice grains.

It may take days and a lot of muscle to complete this procedure. While most commercial wild rice producers now utilize machinery to complete these processes, many smaller artisanal wild rice producers still use the old techniques.


The grains of wild rice are long, thin, and black in color. When grains are cooked, they frequently split along the center, opening up to expose their starchy core.

Cooked wild rice has a wonderful roasted, nutty taste with undertones of black tea, and is delightfully chewy and starchy. Unlike many other types of rice, which serve as a neutral canvas on which to add tastes, wild rice has a distinct flavor that is enhanced by other strong, earthy ingredients.

Nutritional Information

166 calories, 6.5 grams of protein, 0.6 grams of fat, 35.0 grams of carbohydrates, 3.0 grams of fiber, and 1.2 grams of sugar are found in one cup of cooked wild rice (about 164 grams). Manganese, phosphorus, and zinc are all found in abundance in wild rice.


Most high quality supermarket shops, health food stores, and bulk food stores carry wild rice.

Shop at shops with a high turnover rate and covered bins if you’re buying in bulk. Choose wild rice packets with grains that are uniformly dark brown in color. If you can smell it, it should smell like a toasty combination of dry grass, walnuts, and black tea. Avoid wild rice packets that exhibit signs of dampness or mildew, but this is uncommon in commercial goods.

It’s also worth noting that wild rice is often offered in packets alongside white rice, with extra taste agents. Read the ingredients to make sure you’re getting a pure product. Only wild rice should be used to make wild rice.


Uncooked wild rice is very shelf-stable and may be kept in an airtight container for a long time, ideally in a dark closet.

Cooked wild rice may be stored for up to a week in the refrigerator and up to six months in the freezer.


To be consumed, wild rice must be cooked.

Here’s a quick way to get started:

In a medium pot, combine 1 cup wild rice, 4 cups water, and half a teaspoon of salt. Place on the stove over medium-high heat and come to a boil, then cover and lower to a low simmer for 40-60 minutes. When most of the water has been absorbed and the rice has swelled, with some grains butterflying open, it is ready to eat. Drain any excess liquid, and then simmer for another minute over low heat to evaporate any residual liquid. After that, fluff the rice with a fork and eat! This recipe yields approximately 4 cups.


Wild Rice

Both flavorful and somewhat nutty, wild mushrooms and wild rice pair well when seasoned with sage, fresh parsley, and fresh chives.


rice in its natural state 1 cup broth or water 3 cups melted butter 3 tablespoons thinly chopped shallots 3 garlic cloves, minced 2 garlic cloves (salt) 1/2 teaspoon cleaned and clipped wild mushrooms 3 cups dried sage 1 teaspoon fresh parsley leaves, finely minced 3 tablespoons freshly minced fresh chives to taste 3 tbsp freshly cracked pepper


Time to Prepare: 10 minutes Time to prepare: 60 minutes Approximately 2-4 servings

To prepare the wild rice, fill a saucepan halfway with water or broth and bring to a boil. Add the wild rice, cover, and simmer for 40-45 minutes, or until the rice is mushy (most of the kernels will have split). Any surplus liquid should be simmered or drained. Remove from the equation.

In a large pan, melt butter (or coconut oil) over medium-high heat. Once it’s hot, add the shallots, garlic, and salt and simmer for 2 minutes, or until softened and aromatic. After that, add the carrots, mushrooms, and sage. Cook for approximately 10 minutes, or until softened.

Toss the cooked wild rice into the cooked veggie mixture to warm it up. Remove from the heat and toss in the parsley and chives to mix. Serve with freshly cracked pepper on top.

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Foods That Are Related

Wild rice is one of the oldest cultivated grains in the world. It is a member of the grass family and can be grown in wetlands, forests and prairies. Wild rice was the major food source for the Aborigines of Australia and Native Americans of North America and is still harvested for use today by Native American tribes in the Pacific Northwest and in Canada.. Read more about wild rice recipe salad and let us know what you think.

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Frequently Asked Questions

What can I add to wild rice for flavor?

You can add in spices such as nutmeg, cinnamon, and cloves.

Do you have to soak wild rice before cooking?

Yes, you need to soak wild rice for at least 4 hours or overnight.

What is the water ratio for wild rice?

The water ratio for wild rice is 3 parts water to 1 part wild rice.

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