Wild rice can be used to add color, flavor, and texture in rice pilafs and soups, or
enjoyed as a side dish. It also makes a delicious addition to salads and stuffings.
Check the cooking time and water measurement for foraged and commercial wild rice. They are
different because the foraged wild rice has its bran layer partially removed.
Cook 1 cup (164g) of foraged wild rice in 1 3/4 cups (414ml) of water for 45 minutes. One
cup of commercial wild rice requires 1 hour (sometimes an 1 hour and 10 minutes) to cook in 2
1/2 cups (591.4ml) water. Be sure not to overcook the grains, as this will cause the rice to
become too starchy.
Wild rice is cooked when it is tender and fluffy and when some of the grains have split. It
should not be mushy; ideally, when it is done the liquid will be totally absorbed. If liquid
remains, drain it, measure it (reserving it for stock), and next time add that much less
liquid.
If you find the chewy texture or nutty, smoky flavor of wild rice too intense on its own,
use it in combination with other types of rice and grains to subdue it, or experiment with
more delicately flavored varieties.
Buying and Storing Tips
Be sure to clean wild rice thoroughly before cooking it. To do so, place the rice in a bowl
and fill it with cold water, stir it a couple of times, and set aside for a few minutes. Any
debris will float to the surface, and the water can then be poured off.
Varieties
Two types of wild rice are available today: foraged wild rice harvested from the rivers and
lakes of the Great Lakes region, and hybrid wild rice, which is farmed in California, Idaho,
Saskatchewan, Manitoba, and Ontario. Foraged wild rice has its bran layer partially
removed.
Wild rice is available in three grades: (1) “Select,” which contains short
broken grains; (2) “Extra-fancy,” which has uniform, half-inch-long (1.3cm) grains
and is the variety most commonly available; and (3) “Giant,” the most expensive,
with grains that are uniformly one inch (2.5cm) in length. All grades can be used
interchangeably.
Each brand of wild rice has its own particular flavor, so if you have tried some very
strong or bitter types, experiment with different brands to find the variety that best suits
your taste.
Nutrition Highlights
Wild rice, cooked, 1 cup (164g)
Calories: 165
Protein: 6.5g
Carbohydrate: 35g
Total Fat: 0.55g
Fiber: 3g
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
