Perfect Wild Rice

4 50 213
Ingredients Minutes Calories
Prep Cook Servings
5 min 45 min 3
Perfect Wild Rice
Health Rating
How to cook wild rice perfectly.

Ingredients


1 cup Wild rice, dry (rinsed well)
4 cup Chicken broth (stock), low sodium (or beef; homemade is best; organic is next best)
1/2 tsp Sea salt, fine (depending on how salty your stock is, you might need to add less or more)
1 leaf Bay leaf

Instructions


  1. Place wild rice in a mesh strainer. Thoroughly rinse in cold water for 60 seconds, mixing rice with fingers to ensure each grain gets rinsed.
     
  2. Combine the wild rice with 4 cups of beef or chicken stock, salt and bay leaf in a medium-large saucepan with a tight-fitting lid.
     
  3. Over medium-high heat, bring to a boil. Give the rice a good stir, reduce the heat to low, cover and simmer for 30-50 minutes.
     
  4. Wild rice bursts open when it’s cooked, so you can tell at a glance when it’s done. Taste a few morsels and keep cooking a few minutes longer if it’s not tender enough for your taste.
     
  5. Drain excess liquid if applicable, fluff with a fork and serve. 

Notes:

Quick Tips:

For a vegan version use vegetable stock instead of chicken broth. 


Nutritional Highlights:

Wild Rice

Wild rice has a lower calorie content than brown rice. It also contains more fibre, potassium and zinc and has plenty of antioxidant benefits.


Nutrition Facts

Per Portion

Calories 213
Calories from fat 6.8
Calories from saturated fat 4.6
Total Fat 0.8 g
Saturated Fat 0.5 g
Trans Fat 0
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.1 g
Cholesterol 0
Sodium 1079 mg
Potassium 596 mg
Total Carbohydrate 41 g
Dietary Fiber 3.5 g
Sugars 1.9 g
Protein 10.2 g

Dietary servings

Per Portion


Grain 1.6

Energy sources


Pygal78%436.69533359869195261.975380910697543%295.35638206383453171.8586853727699719%330.34719088055687122.6490425319184478%19%CarbohydratesFatProtein
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