Wild Rice Recipes for Fiber

Wild rice is an amazing high-fiber rice that gets little press.   If you’ve never tried it, you must try it for a meal. Gather around my table as we learn about wild rice recipes you can try.

Wild Rice History

Wild Rice is an aquatic black seed with more protein than the typical white or brown rice. This dark Wild Rice is grown in Minnesota and Canada and is part of Ojibwe Native American history for over 2000 years.  Wild rice is harvested with canoes and sticks. It is then dried and used in main dishes or side dishes.

Wild Rice Nutrition

One cup of Minnesota wild rice has 170 kcal, 2 grams of fiber, and 6 grams of protein. It has 35 grams of Carbohydrates but has a lower glycemic index because of the fiber and protein. It is high in B vitamins, Iron, potassium, and phosphorus.  For more information. Wild Rice Nutrition Information

The health benefits of wild rice include better digestion because of fiber. It is heart-healthy because the fiber helps decrease cholesterol. It is high in antioxidants, minerals, and vitamins.  

How to Cook Wild Rice

Whenever I make wild rice, I cook it by adding 1 cup of rice to 3 cups of water and cook like normal rice- simmering with a cover on for 30-45 minutes until the ends have split and are tender.   This is the recipe for the Minnesota wild rice.  Please note that if your wild rice is parboiled or the outer husk has been removed, then the cooking time will be less.  

Most of the time, I buy a bag of wild rice when I am in Minnesota. In the fall, I cook the whole bag and then freeze the cooled rice to use in future soups and breads. This makes using wild rice convenient.  In Minnesota, you can even find canned wild rice on the store shelves to add to your food.

Favorite Wild Rice Recipes

I usually make wild rice recipes in the fall and winter.  I love wild rice’s firmness.  Living in Minnesota most of my life, I got used to this ancient seed. It was included in many of the dishes my mom made.  My favorites include wild rice hot dish, wild rice soup, and, in the last few years, I have loved adding wild rice to my Thanksgiving stuffing and homemade bread.

Chicken Wild Rice Soup Recipe

• 2 TBSP olive oil
• ½ finely chopped onion
• ½ cup grated carrot
• 1/2 cup finely chopped mushrooms (optional)
• ½ of a finely chopped yellow or orange pepper
• 2 tsp minced garlic
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 can cream of chicken soup  or homemade version- recipe below
• 6-8 cups of chicken broth (depends on how thick you like your soup)
• 2 cups cooked chicken
• 3 cups precooked wild rice
• 1 cup half and half or substitute evaporated milk or evaporated skim milk.
• 1 TBSP dried parsley

Add the onion, carrot, mushrooms, and pepper to a chopper such as a Ninja or Cuisinart to chop or chop and grate by hand. Sauté the onion, carrot, mushrooms, garlic, and pepper for 3 minutes. Add the canned soup, chicken broth, and chicken and simmer.   Add the cooked wild rice and parsley and simmer for 15 – 20 minutes. Add the half and half or evaporated milk; cook until heated through, up to 5 minutes, and serve.

Homemade Cream Soup Mix

• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ cup flour
• Salt and pepper to taste
• ¾ cup chicken broth and ½ cup milk

Mix dry ingredients, add broth and milk, and stir with a wire whisk until mixed.  Use in place of a can of cream of chicken soup.

Wild Rice Hot Dish Recipe

• 3 cups cooked Wild Rice
• 1 lb lean ground beef
• 1 diced onion
• 3 stalks celery, chopped
• 1 can chopped water chestnuts
• 2 tsp minced garlic
• 1 tsp garlic powder
• 1 tbsp dried parsley
• 1 cup beef broth
• 1 cup milk
• 1/4 cup flour
• 1 cup cooked chopped mushrooms
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 TBSP Worcestershire sauce
• 1 TBSP Light soy sauce or coconut aminos
• If available, add 1 pkg beef bare bones instant bone broth- adds more flavor.

On the stovetop, cook ground beef with chopped onion and celery until well done in a Dutch oven. Add in the minced garlic, water chestnuts, wild rice, and broth. Make a slurry with the milk and flour, and add to the pot. Cook until thickened. Add the rest of the ingredients and stir. Simmer 10-15 minutes until flavors have blended or bake in the oven at 350 for 20 minutes. Serve with your favorite vegetables.

Wild Rice in Thanksgiving Stuffing Recipe

See the Thanksgiving food blog.  This is so yummy, and I make it every year.

Wild Rice in Bread Recipe

See the Homemade Bread blog. What a great way to add fiber to your bread.

Try Wild Rice

I hope you were inspired to get a pound of Minnesota Wild rice and try one of the recipes above.  You may like it, and it may be a regular in your mix of foods this fall and winter.  If you are trying to find wild rice in the South, you may end up ordering it online, or, like me, it’s usually in my suitcase on my way home from visiting family in MN.

What are your favorite ways to eat wild rice?