Native Recipes
MAHNOOMIN -- Wild Rice, Sacred Gift -- the Story
Nutritional value of wild rice as established by the University of Minnesota per a 100-gram (3.5 oz)
serving of wild rice.
50 calories (approximately)
14.1 grams protein (about twice that of brown or white rice)
75 grams carbohydrates
340 miligrams phosphorus
45 miligrams Thiamin (vitamin B-1)
0.75 miligrams fat
4.2 miligrams iron
63 miligrams riboflavin
7 miligrams sodium
6.2 miligrams niacin (B-vitamin)
18 miligrams calcium
220 miligrams potassium
Compare with UDSA Nutrients: WILD RICE, COOKED
Basic boiling (onzaan): Boil (covered) one part (cup, etc.) of wild rice (after rinsing it) in 4 parts (cups
etc.) of water slowly, about 45 minutes. It should absorb all the water, as it is done. Don't salt it.
Actually, cooking time varies according to the variety and how it was processed; if it's black it takes
longer. Taste a few grains. If you're going to use it in a stuffing, stew, soup, casserole, or salad, don't
boil it all mushy. Taste it before you stir in any salt afterwards, some kinds really don't need any. You
can use wild rice in any recipes you usually use regular rice for, especially if the recipe calls for the
rice cooked separately first. You can serve it plain with butter, and stir or fluff it up when done,
Native Foods -- Recipes--Wild Rice
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