Wild Rice Pilaf

By Shanta Nimbark Sacharoff

I love wild rice! When I cook wild rice, it smells very earthy. I associate wild rice with harvest holidays and make it during that time. However, this extremely healthy grain is available year-around. So, why not cook and eat wild rice more often? Listed here are some health benefits of wild rice and a recipe.  

Wild rice is not a variety of rice, although it is related to the rice grain. Wild rice is an aquatic grass with an edible grain that has been used as a staple for hundreds of years by Native Americans. They harvested wild rice by canoeing into a stand of plants, and bending the ripe grain heads with two small wooden poles, and then threshing the seeds into the boat. While much of the wild rice harvested in California uses modern industrialized methods, the old traditional way of harvesting wild rice is still practiced by Native people. 

In addition to having a great history as an old staple, wild rice has many health benefits. Wild rice is 100% gluten-free, so it is suitable for a gluten-free diet. Wild rice contains more protein and fewer calories than most whole grains. It is a good source of protein, iron and calcium and a great source of dietary fibers which are important in regulating our digestion and blood pressure. Wild rice also provides many important micronutrients such as folate, magnesium, phosphorus, manganese, zinc, Vitamin B6 and niacin. Research indicates that wild rice contains antioxidants which protect us from free radicals that can damage our cells. 

Wild rice is expensive as it is difficult to grow and harvest. But its unique nutty texture, earthy flavor and its nutritional profile makes it worth the cost. Some food distributors mix wild rice with other rice to make the package more affordable. I don’t like this option because wild rice takes longer to cook than regular rice as the former has a thick hull. I recommend that you keep and make wild rice and other rice separately and mix them together after cooking as in the recipe presented here. 

1 cup basmati rice, washed and drained completely 

2 cups of water

½ cup wild rice, washed and drained well 

1½ cups water 

½ teaspoon salt (optional)

2 teaspoons oil, any type

¼ cup toasted pumpkin seeds or walnut pieces

¼ cup goji berries, soaked in 1 cup of hot water for ½ hour then drained

or 

¼ cup dried cranberries, soaked in 1 cup of hot water for ½ hour then drained

First cook the basmati rice and wild rice separately. Boil 2 cups of water in a saucepot with ¼ teaspoon salt (optional) and a teaspoon of oil. Add the basmati rice and bring to a boil again.  Then turn the heat down and cover the pot with a lid, keeping it slightly ajar. Cook for five minutes and then cover the lid completely.  Cook for additional 5 minutes.  Keep the pot covered for several minutes. Then open the pot and fluff the rice with a fork and set it aside.

In a second saucepot, boil 1½ cups of water with ¼ teaspoon salt (optional) and a teaspoon of oil. Add the drained wild rice and allow the mixture to come to a boil. 

Then lower the heat and cover the pot. Cook for ½ hour. Check to see if it needs more water, adding a few tablespoons if the mixture is too dry. Cover and cook for an additional 15 minutes or a bit longer, until the wild rice grains are opened and they are giving a nutty aroma. Keep the lid closed for a few minutes when the wild rice is done.

Next, mix the cooked basmati rice with the wild rice. Add the goji berries (or cranberries) and the toasted pumpkin seeds or walnuts. Mix again and serve the dish hot. Alternatively arrange the two grains, the berries and the seeds (or nuts) in a platter as illustrated. Serve this dish to accompany a bowl of soup or a vegetarian entrée with a sauce. 

Makes six servings.