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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.
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.
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.
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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 February 2010.
