Wild rice is one of just two frequently eaten grains that is native to North America, the other being corn, according to the Whole Grains Council. It is commonly grown in the Great Lakes regions and in California, where it has been cultivated in shallow, muddy waters for centuries. While most western-grown wild rice is harvested commercially, some regions still take a more traditional approach. The Anishinaabeg people in Minnesota harvest the grain with canoes and beater sticks. By law, true uncultured wild rice in this state must be collected in this way, and only by those with a license. With its rich history in North America and its significance to native cuisine, this grain deserves a lot of love. Sept. 16 – 22 is National Wild Rice week, and there couldn’t be a better time to try to incorporate the healthy whole grain into your diet. Check out some of the recipes below for some classic dishes with more a modern flair.
Cooking wild rice
Because of its texture, wild rice takes a little longer to cook than white or even brown rice. To ensure your rice is cooked correctly, the recommended ratio is about one part rice to three parts water or liquid. It will normally take between 30-50 minutes to cook. A good foolproof method is to check the recommendations on the package or follow whatever the recipe details.
Florida’s wild rice salad
Ingredients
• 2 cups precooked wild rice, chilled (follow the recommendations above)
• 4 cups arugula
• ½ cup cranberries or pomegranate seeds, if in season
• 3-4 small peeled oranges, separated into slices
• 2 carrots, chopped finely
• ¼ cup chopped pecans
• 1-2 chopped green onions
For the dressing
• ½ cup orange juice
• ¼ cup olive oil (or tahini if you want to avoid oil)
• 2 tablespoons dijon mustard
• 2 tablespoons agave nectar or maple syrup
• 1 tablespoon key lime juice
• A pinch of salt and pepper
Put all the ingredients for the salad in a large bowl and mix. In a blender, mix the ingredients for the dressing, or whisk in a separate small bowl. Pour over the salad to coat the leaves. Place back in the fridge before serving; it’s best if chilled for 1-2 hours.
Tempeh three grain soup
Ingredients
•12 ounce tempeh (can be found near the tofu in most grocery stores)
• Just enough soy sauce or liquid aminos to soak the tempeh in, approximately ¼-½ cup
• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 8 cups vegetable broth
• ¾ cup of wild rice
• ¾ cup of quinoa
• 1 cup of brown rice
• 1 medium yellow onion, chopped
• 3 carrots, chopped
• 4 stalks of celery, chopped
• 2 sprigs of rosemary
• All the pumpkin seeds
• Maple syrup
• Cinnamon
• ½ teaspoon garlic powder
• 1 cup chopped assorted mushrooms
• ½ cup cream or non-dairy alternative like coconut cream
1. Cut tempeh into chunks and place in a shallow dish with soy sauce, paprika and garlic powder. Allow it to marinate for approximately 20 minutes before baking it on a non-stick surface for one hour at 350 degrees.
2. Put vegetable broth and wild rice into a large pot over medium heat with the lid on. Bring to a boil for 20 minutes. Remove lid, and add in quinoa and brown rice. Cook for approximately 15 more minutes. Add in the onion, carrot, celery and rosemary, and cook for 10 more minutes. Add in the garlic powder, mushrooms and cream and cook until everything is tender. Remove rosemary sprigs.
3. Take the tempeh out of the oven and chop into finer pieces like chunks of chicken. Stir into soup and serve with toasted bread.
Historical and cultural information about Wild Rice from Whole Grains Council.
