Native American Herbal, Plant Knowledge

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

http://www.kstrom.net/isk/food/r_wild.html (1 of 5) [5/17/2004 11:52:06 AM]