per 100 grams
Carbohydrates 21.3 g
Proteins 4 g
Fats 0.3 g
Water 73.9 g
Sugar 0.7 grams
Fiber 1.8 grams
Ash 0.4 grams

Wild Rice

101 Calories per 100g

Wild rice is one of the most unique, diverse and nutritious foods available. It's not actually a grain, but the seed of wild aquatic grasses that grow in shallow bodies of water. Native to Canada, the United States, and parts of Asia, wild rice is an essential part of some traditional diets and a popular culinary trend.

Wild rice first became known after being discovered by native tribes. The Anishinaabe and Ojibwe in particular used wild rice as a staple food. To this day, many tribal nations rely on wild rice as a part of their traditional diets and cultural identities. Wild rice was also used by some of the earlier settlers in the Midwest, becoming popular after being found in abundance in the rivers and lakes of Minnesota and Wisconsin.

Wild rice is extremely nutrient-dense and is a good source of fiber, minerals, and vitamins. It's also high in antioxidants and contains omega-3 fatty acids, amino acids, and phytoestrogens. Wild rice is an excellent option for those who are gluten-free or who want to become vegan due to its lack of any animal products.

Wild rice has a unique flavor profile, described as earthy and nutty. Its flavor pairs with a wide range of produce – from mushrooms, peppers, and onions, to asparagus and greens. One can experiment with other ingredients that bring out the full potential of wild rice. From adding herbs and citrus, to combining it with proteins such as beef, chicken, fish, or tofu, the possibilities with wild rice are endless.

Wild rice is an ancient food and is believed to have been around for thousands of years. It’s versatile and can be served in a multitude of dishes, from hot bowls of soups, stews, chilled salads, and rice dishes to side dishes, breakfast dishes and even deserts. To prepare wild rice, it's important to note that it typically takes at least an hour of cooking time. It’s generally best to soak the wild rice for about 2-4 hours before beginning to cook, as this will help reduce cooking time.

That said, wild rice offers much more than just culinary diversity. Wild rice is also a key part of the eco-system. As a species of aquatic grass, wild rice provides food, shelter, and a spawning ground for animals. It is also a key player in protecting the water quality in wetlands, rivers, and lakes – all of which play a crucial role in preserving the environment.

In recent years, wild rice has become a source of ethical concern due to the way it's harvested. Api-giizhig, or “hand knocking”, is a traditional harvesting technique that has been utilized in Minnesota since time immemorial. This method involves knocking the grains of wild rice off the stem found growing in the shallow waters and picked up from canoes. This sustains a respectful relationship between humans and wild rice plants, and achieves a superior, high quality product.

Unfortunately, this method of harvest is being threatened by large scale operations which use combines, which leave behind large amounts of debris and detritus – destroying the surrounding wetland habitat and affecting the future health of wild rice beds. Action to protect the harvest of wild rice has been taken by concerned advocates, who are helping to preserve and promote traditional wild rice harvesting methods.

Wild rice is a culinary treasure, a healthy source of essential nutrients for gluten-free, plant-based diets. It has a rich flavor and texture, can be used to create many different dishes, and is an integral part of the environment and culture. From soup to salads, risotto to porridge, wild rice is an interesting and beneficial food that deserves to be savored.