Think wild rice is a type of rice? Think again. Although it resembles rice, wild rice is actually an aquatic grass seed often referred to as a pseudograin or false grain. But that doesn’t mean wild rice doesn’t measure up to a true grain like rice. In fact, wild rice boasts a higher nutritional value than regular rice, with more protein, minerals, and B vitamins per serving. Plus it’s low in fat and, like other pseudograins (such as quinoa and flaxseed), gluten free.
Before indulging, consider these other truths that prove there’s more behind wild rice than meets the eye—and mouth:
Wild Rice Isn’t Always Wild
Although wild rice has always grown naturally in many Minnesota lakes and rivers, today it’s also cultivated in man-made fields. How can you tell the difference? The cultivated or "paddy" rice is much darker in color (almost black), crunchier when cooked, and usually cheaper ($5.00 or less per pound) than the traditional kind.
A Small Amount Cooks Up a Heap
The reason? Wild rice swells when put in water. Historically, a handful of wild rice (called manoomin, which means “good berry,” by the Chippewa Indians) was enough to feed an entire Chippewa family. Here’s the general rule: One cup of raw wild rice yields up to four cups of the cooked stuff. That’s about eight servings—enough to feed a large family today, and then some!
It’s an Anytime Delicacy
A well-known Chippewa staple, wild rice has often been called a delicacy by non-Native Americans. While that may be true, nowadays it doesn't have to be reserved for a special occasion. Wild rice is easy to prepare, affordable, and available year-round. Cooked wild rice keeps in the refrigerator for one week or freezes for six months. Uncooked, it stays good for years.
Looks are Deceiving Too
Wild rice may look dull, but it actually tastes nutty and surprisingly mild. Try it cooked alone, in rice pudding, mixed into soup or a salad, or as a savory side dish. It can also be added to omelets or pancakes for a more healthful breakfast meal. When cooking wild rice, boil it in water until the kernels puff open. Cultivated wild rice generally takes longer to cook than organic wild rice.
For wild rice recipes, see Classic Wild Rice Recipes.
Sources:
Allen, Zel and Reuben. “Wild Rice Belies Its Name.” Vegetarians in Paradise, November 2001.
H2O Magazine. “Protein: quality, not quantity, rules,” Feb. 15, 2009.
Hauser, Susan Carol. Wild Rice Cooking: History, Natural History, Harvesting, and Lore with 80 Recipes. New York: The Lyons Press, 2000.
Minnesota Cultivated Wild Rice Council.
Sass, Lorna. Whole Grains Every Day Every Way. New York: Clarkson Potter, 2006.
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