Perfect Wild Rice

4 50 203
Ingredients Minutes Calories
Prep Cook Servings
5 min 45 min 3
Perfect Wild Rice
Health Highlights
A recipe for perfectly cooked wild rice.


1 cup Wild rice, dry (rinsed well)
4 cup Chicken broth (stock), low sodium
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


  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. 


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

Nutritional Highlights:

Wild Rice - 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 203
Calories from fat 5.7
Calories from saturated fat 0.9
Total Fat 0.6 g
Saturated Fat 0.1 g
Trans Fat 0
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.1 g
Cholesterol 0
Sodium 487 mg
Potassium 231 mg
Total Carbohydrate 42 g
Dietary Fiber 3.5 g
Sugars 2.7 g
Protein 9.2 g

Dietary servings

Per Portion

Grain 1.6

Energy sources