Earthy, nutty, and perfectly chewy, Learn How to Cook Wild Rice on the stovetop and in the Instant Pot and enjoy this high protein and gluten-free whole grain in salads, soups, casseroles, or as a simple side dish with all your favorite recipes.
Wild Rice is Not Rice
What? What do I mean it’s not rice? It looks like rice, cooks like rice, and its name is wild rice!
I know, you guys, I was quite shocked myself, but, as it turns out, wild rice is actually a whole-grain species of semi-aquatic grass native to the shallow waters and slow-flowing streams of Minnesota, Wisconsin, Idaho, and the Great Lakes region of North America that produces edible seeds that resembling rice.
If you’re new to this delicious little grain you’ll find that it has a delightfully chewy texture, nutty flavor, and is naturally gluten-free, vegan, vegetarian, dairy-free, and plant-based.
Now, let’s make some.
RELATED: What is Wild Rice?
Cultivated vs. Wild-Grown Wild Rice
There are two main varieties of wild rice: cultivated and wild-grown. While quite similar, they differ in how they are grown, their color, cooking time, price, and availability.
Cultivated wild rice is basically farmed rice. It is grown under regulated conditions in man-made paddies to mimic its native growing conditions. It is less expensive (around $3-5 per pound) and easier to find at many grocery stores. It’s easy to identify cultivated wild rice because it is typically dark brown, or black, in color, and takes longer to cook.
True Wild-Grown Wild Rice is grown in the wild and harvested by hand. Brown in color, it is significantly more expensive at around $9 per pound.
How to Cook Wild Rice
The beauty of cooking wild rice is that it’s actually quite easy. The hardest part is is that it does take quite a bit longer to complete cooking when compared to white rice or even brown rice.
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Add the rice, cooking liquid (water or stock – though I’m especially fond of chicken broth here), and salt to a medium saucepan set over high heat.
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Bring to a low boil.
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Once boiling, cover with a lid and reduce heat to low. Simmer the rice, covered, for approximately 45-60 minutes, or until most of the grains have split open.
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Remove from heat and fluff with a fork.
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Drain any excess liquid (there will likely be some leftover) using a fine-mesh strainer.
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Season with salt and pepper, to taste, and garnish with fresh herbs like parsley, cilantro, thyme, etc.
Is Wild Rice Healthy?
Wild rice is a naturally vegan, vegetarian, gluten-free, plant-based, and dairy-free whole-grain.
A 1 cup (250-gram) serving of cooked wild rice provides (1):
- Calories: 166
- Carbohydrates: 35 grams
- Protein: 6.5 grams
- Fiber: 3 grams
- Fat: < 1 gram
- Vitamin B6: 11% of the
- Folate: 11% of the Daily Value (DV)
- Magnesium: 13% of the DV
- Phosphorus: 13% of the DV
- Zinc: 15% of the DV
- Copper: 10% of the DV
- Manganese: 23% of the DV
Although we already know that wild rice isn’t really rice – it’s a water grass that grows in shallow lakes and rivers – let’s compare it to brown rice, another vegan, gluten-free…whole-grain with whom wild rice is often compared.
- Wild rice is significantly lower in calories and carbs. One cup of cooked wild rice contains approximately 166 calories and 35 grams of total net carbs (1). Brown rice, in comparison, contains 248 calories and 52 grams of total net carbs (2).
- Wild rice has slightly more protein when compared to brown rice, 6.5 grams versus 5.5 grams, respectively (1, 2).
- Unlike brown rice, however, wild rice delivers more lysine, one of the amino acids often lacking in vegan diets (3).
As a whole, wild rice is a healthy and delicious alternative for anyone looking to enjoy fewer processed carbohydrates like white rice or pasta.
Frequently Asked Questions
Somewhat formidable-looking, wild rice gets its fair share of questions. Here are some of the most common:
What Does Wild Rice Taste Like?
Unlike processed white rice, wild rice has a pleasantly chewy outer sheath with a soft and tender inside. It has a nutty flavor with hints of black tea.
Should I Soak Wild Rice Before Cooking?
You do not need to soak your rice before cooking. In fact, this recipe, as written, does not require that you soak your rice. However, soaking wild rice in cold water for at least 4 hours or up to overnight will cut the total cooking time in half. So, if you know that you will be short on time when it comes time to cook, you may want to set a reminder to soak your rice beforehand.
How Long Does it Take to Cook Wild Rice?
It takes anywhere between 45 to 60 minutes to cook wild rice.
Is Wild Rice Suppose to be Crunchy?
Wild rice, after proper cooking, should not be crunchy. If your rice is crunchy and the grains haven’t started to split open, this probably means that your rice needs more time to cook. With that said, wild rice will be chewier, and less mushy, when compared to other rice varieties.
Can I Freeze Wild Rice?
Yes. To freeze be sure to drain as much liquid as possible before transferring the cooked rice to an airtight container or freezer-safe ziplock bag. I like to freeze in 1-2 cup portions so that I know exactly how much I am freezing and thawing. Transfer to the freezer for up to 4-6 months. For best results, allow your frozen rice to thaw in the refrigerator overnight before reheating or using it in your favorite recipes.
What Recipes Can I Use Wild Rice?
Wild rice is extremely versatile. Firmer than white rice, it works well in a variety of recipes and makes a healthy substitute. Try adding to stuffed bell peppers, casseroles, chili, and tacos. You may also enjoy,
- Cranberry Wild Rice Pilaf with Sweet Potatoes
- Turmeric Broth Soup with Wild Rice and Vegetables
- Wild Rice Salad with Beets, Oranges and Whipped Lemon Ricotta
What are the wild rice to water ratio?
- Stovetop: 1:4, or 1 cup rice to 4 cups water
- Instant Pot: 1:1⅓, or 1 cup wild rice to 1⅓ cups water
In both cases, the total yield of cooked rice will equal approximately 3.5 cups.
Can I Cook Wild Rice in the Instant Pot (Pressure Cooker)?
Just like brown rice and white rice, you may also cook wild rice in the Instant Pot. It’s just as easy as cooking on the stovetop. Here’s how:
- Wash and drain 1 cup of wild rice.
- Transfer to the bowl of a large Instant Pot and add 1 1/3 cups of water or broth (for rice to water ratio of 1:1 1/3).
- Switch the pressure valve to the sealing position. Cook rice on manual HIGH PRESSURE for 20 minutes.
- Allow rice to release naturally for 10 minutes before switching to manual release.
- Carefully remove the lid and fluff with a fork.
Learn how to cook Instant Pot long-grain white rice and Instant Pot brown rice.
More Rice Recipes,
One-Pot Chicken, Kale, and Rice Soup
Easy Chicken and Rice Soup Recipe
Basmati Rice with Fresh Herbs and Caramelized Onions
Easy Fried Rice Recipe; How to Make Perfect Fried Rice
If you try making this Wild Rice, please leave me a comment and let me know! I always love to hear your thoughts.
RECIPE CARD
How to Cook Wild Rice
Ingredients
Stovetop
- 1 cup wild rice - rinsed (see notes)
- 4 cups water - or broth (vegetable broth, chicken stock, or even bone broth)
- ½ teaspoon salt
- fresh parsley and lemon wedges - to garnish
Instant Pot (Pressure Cooker)
- 1 cup wild rice - washed and drained
- 1⅓ cups water - or broth (vegetable broth, chicken stock, or even bone broth)
Instructions
Stovetop
- Add the wild rice, water (or stock - I'm especially fond of chicken broth here), and salt in a medium saucepan set over high heat. Bring to a low boil.
- Once boiling, cover with a lid and reduce heat to low. Allow the rice to simmer, covered, for approximately 45-60 minutes, or until most of the grains split open revealing their tender inside.
- Drain any excess liquid (there will likely be some in there).
- Season with additional salt, to taste, and garnish with fresh minced parsley and lemon wedges, if desired.
Instant Pot (Pressure Cooker)
- Add the rice to the bowl of a large Instant Pot. Add 1⅓ cups water or broth plus a pinch of salt, to season, if desired.
- Switch the pressure valve to the sealing position. Cook on manual HIGH PRESSURE for 20 minutes.
- Allow rice to release naturally for 10 minutes before switching to manual release.
- Carefully remove the lid and fluff with a fork.
- Season with additional salt, to taste, and garnish with fresh minced parsley and lemon wedges, if desired.
Jessica's Notes
- Stovetop: 1:4, or 1 cup rice to 4 cups water
- Instant Pot: 1:1⅓, or 1 cup wild rice to 1⅓ cups water
Nutritional Information
(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)
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