Although called rice, wild rice isn’t rice at all. The black strands are actually a seed of a type of marsh grass. It is a hearty grain that takes about an hour to cook and has a slightly chewy texture and a nutty flavor. Often used as a mix in with other rice or grains, it is surprisingly good on its own.
Wild rice is a healthful alternative to regular rice and other grains. 1 cup of cooked wild rice has 165 calories, 6.5 g protein, 3 g fiber and good amounts of iron and copper. It is high in B vitamins as well as potassium and phosphorous -- it is even considered a complete protein. It actually wins out over brown rice which in 1 cup has 216 calories, the same 3 grams of fiber and only 4 grams of protein.
The chewy texture provides versatility to use this grain in everything from salads, to side dishes and soups. It is also a helpful weight loss tool. Cook up a big batch of wild rice on Sunday and turn it into a new dish every night of the week that will be filling and nutritious.
I love Jamie’s Rosh Hashanah Simanim recipe for Wild Rice with Carrots and Beets. Clocking in at 200 calories a serving it is colorful, tasty and filling anytime of year.
For a sweeter taste, try this Wild Rice Recipe with Apricots and Pistachios, it serves 6 with 178 calories each and 6 grams of protein.
If you like a rich, hearty soup, try this Mushroom Wild Rice Soup or just keep it simple add wild rice to any salad, I love to mix it in with my tomato basil salad this time of year.
More Wild Rice Recipes