Wild rice can be a versatile addition to every chef’s repertoire. Flavorful wild rice satisfies the most demanding palate. It offers a unique taste and texture compliment to meals throughout the year. Wild rice is easy to prepare and bursting with nutrition.
Seed of Grass
Wild rice is technically not rice but the seed of the grass Zizania palustris. Mainly produced in California and Minnesota in flooded paddy fields, wild rice was once a staple of Native American cultures.
Types
There are a number of types of wild rice on the market, so it’s a good idea to look carefully at the package to know what you’re getting. There are many people who do not realize the marked difference between paddy-grown wild rice and the real, wild, hand-harvested product that is often referred to as organic wild rice. Many people find that cultivated wild rice has a noticeably different flavor.
Black Wild Rice= Whole Grain
Black wild rice is essentially the whole grain, having most of the bran layer in place. As a result, the rice will take longer to cook, about 45 minutes, and be chewier when finished. Brown wild rice has had some of the bran layer removed and consequently cooks in less time, taking only about 30 minutes. It is not as chewy as black wild rice, and the wild flavor is not as strong. Blond wild rice has had most of the bran removed. It cooks in about 20 minutes.
Nutrition Facts
Wild rice is a whole grain. One cup of cooked wild rice contains just 1 gram of fat, no saturated fat or cholesterol, only 5 mg of sodium, 3 grams of fiber, and 7 grams of protein. It delivers important B vitamins and minerals, namely magnesium, potassium, and phosphorus. Also, it’s gluten-free. A one-cup serving of cooked wild rice contains about 166 calories.
Preparation
Wild rice preparation is as simple as combining one part wild rice with three parts water! Always rinse wild rice thoroughly in cold water before cooking it, and know that 1 cup of uncooked wild rice yields 3 to 4 cups of cooked wild rice.
Cooking
Wild rice is properly cooked when kernels are tender and many have burst open to reveal a cream-colored interior. Overcooking will cause split kernels to curl. Cook it to perfection with these easy steps:
Boiling is a classic. Boiled wild rice tends to have tender but intact kernels. Boiling also gives the cook a bit more control over the texture than steaming. Bring 6 cups of water to a boil. Add 1 teaspoon salt and 1 cup wild rice. Bring everything back to a boil before reducing the heat to maintain a low boil. Cook until the rice is tender, about 45 minutes. Drain the rice in a sieve or fine-mesh colander.
Steamed wild rice has many popped kernels and a very tender texture. In a medium saucepan, bring 1 cup wild rice, 3 cups water or broth, and 1/2 teaspoon salt to a boil. Cover, reduce the heat to maintain a steady simmer, and cook until the rice is tender and the kernels pop open, 45 to 60 minutes. Uncover the rice and fluff it with a fork. Simmer for 5 additional minutes, stirring occasionally. Drain off any excess liquid.
Oven-baked rice is a great method that often gets used when making wild rice-based casseroles, but it works just as nicely when cooking up basic wild rice. Combine 1 cup wild rice with 2 cups boiling water or broth and salt to taste in a 2-quart casserole with a tight-fitting lid. Cover and bake at 350°F for 1 hour. Check the wild rice. Add more liquid, if needed, and fluff the rice with a fork. Continue baking until the rice is tender and still moist, about 30 minutes.
Wild rice can be microwaved. However, it’s not fast, and it can be tricky to get the right texture. Combine 1 cup wild rice, 3 cups water or broth, and 1/2 teaspoon salt in a covered 2-quart glass or other microwaveable container. Microwave at full power for 5 minutes and then at 50 percent power for 30 minutes. Let stand 15 minutes and taste – the wild rice should be tender. If it is not, microwave in 2-minute increments until done. Drain any excess liquid. Fluff with a fork.
If using a rice cooker, rub the pan with butter or spray with nonstick cooking spray. Add 2 cups of water or broth and 1 cup of wild rice. Cook for 50 minutes or until rice is fluffy; let stand for 10 minutes.
Serving
Wild rice is great served hot, warm, or chilled. Cooked, leftover wild rice should be used within two or three days. Leftover wild rice can be frozen. Speed up preparation time by keeping a ready supply of cooked wild rice on hand. Just cook a large portion of wild rice ahead of time and freeze it in small batches for up to several months.
I enjoy the great nutty flavor of wild rice that is different from almost any other grain. Wild rice is terrific because it adds so much variety to your recipes and works so well with almost any other ingredient!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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