Real Food Encyclopedia | Wild Rice
Wild rice (Zizania spp.) is a delicious, ancient grain that has been harvested by Indigenous people in North America for millennia. Wild rice, also known by its Ojibwe name, manoomin, is an aquatic grass that’s only distantly related to domesticated rice. Truly wild rice grows predominately in the Great Lakes region of the United States, though much of the wild rice that’s commercially available today is actually grown on farms thanks to the development of a But most of the cultivated variety in the 1970s.
Did you know?
- There are four species of wild rice, with one native to the Great Lakes, another native to Florida and one to a single river in Texas. There’s also a single species that’s native to China, where the stems are eaten as a vegetable.
- Wild rice can be ground into flour to make bread and pancakes.
- In Minnesota, wild rice harvesters must be licensed to gather the grain and must harvest in the traditional, Native American way.
What to look for when buying wild rice
To source wild-harvested wild rice, look for point of origin labeling. Such rice will be identified as grown in the Great Lakes region and will be described as “lake rice.” Paddy rice should be labeled as “cultivated” or “farmed” rice.
Uncultivated lake and cultivated wild rice are visually similar. The grains of each are green when harvested and turn dark when processed. The color of lake rice can range from pitch black to brown or even purplish. Its grains can be very long and thin or relatively short and plump. Paddy rice is more consistent. Its grains are very dark brown to black and thin and needle-like in appearance.
The flavor of wild has been described as earthy and tea-like. Fans of wild rice claim to be able to taste the difference between lake and paddy rice.
Sustainability of wild rice
Wild-harvested wild rice is one of the most sustainable grains. Because it requires clean water to grow, wild rice thrives in pristine lakes that have minimal disturbance in the Upper Midwest and Canada, and preserving those lakes is critical to maintaining a good harvest of the rice. Traditional harvesters work from canoes, using a pole to bend the stalks and knock the grains into the boat.
Like other varieties of rice, cultivated wild rice comes with a few issues. The flooded fields where cultivated wild rice is farmed require a lot of water, and that flooded soil produces methane, a potent greenhouse gas. Much of that cultivation happens in California, where water availability is more strained than in the Great Lakes region.
Cultivated wild rice presents an additional threat to lake rice via the cross-pollination between cultivated varieties and wild plants. Native American harvesters fear that their indigenous grasses will be contaminated by air-borne pollen or seed transported by water fowl, which could make the wild grasses less productive or less resilient, threatening rice production and altering their ancestral heritage.
Seasonality
Lake rice is harvested over a several week span that begins sometime in late August or early September, depending on when the grains are ripe. Cultivated rice ripens all at the same time in the late summer to early fall.
How to cook wild rice
Storing
Wild rice keeps best in a cool, dark place. Seal it in airtight containers to protect its flavor and prevent contamination by pests.
Cooking
Cook your wild rice with a one to three ratio of rice to liquid (water or broth). Bring liquid to a boil; add rice, enough salt to make the water taste like the sea and a pat of butter or a glug of olive oil. Stir it once, cover, reduce to low and simmer until all of the liquid has been absorbed and the grains are starting to burst, about 30-60 minutes, depending on the age of the rice and whether it has been scarified — scratched on the surface to more readily absorb water.
Wild rice makes a great side dish either on its own or blended with other rices or grains. It also refrigerates well and makes a fantastic addition to salads.
Nutrition
Wild rice is a nutrient dense grain. It’s a good source of protein, providing 6 grams per cooked cup. Because it’s generally eaten as a whole grain, wild rice is also a good source of fiber, which helps you feel full. It also provides folate, magnesium, phosphorus, manganese, zinc, Vitamin B-6 and niacin.
Top photo by sharafmaksumov/Adobe Stock.