Wild rice is a wonderful complex (good) carbohydrate to add to your repertoire.
It has all essential amino acids, making it a complete protein, with 6.5 g of protein per cup. High in fiber, B vitamins and gluten free with a lovely nutty flavor and satisfying texture. Technically wild rice is not actually rice, it isn't even a grain, it's a grass.
The key to cooking prefect wild rice is soaking it ahead, minimum 3 hours or overnight.
difficulty level: beginner
prep time: 10 minutes
cook time: 60 minutes
equipment needed: a mandolin slicer makes the prep even faster, but a good knife will do just fine.
what you need:
- 2 cups uncooked wild rice
- 4 cups cold water
- 4 cups broth
- 1/4 tsp salt (use more salt if using low sodium broth)
- 2 cups shredded purple cabbage (us mandolin on low setting, or knife)
- 1 medium golden (yellow) beet peeled, cut (or use mandolin) beet into thin slices then chop into matchsticks
- 1/4 cup green onions chopped finely
- 2 tbsp chopped cilantro
- 2 tbsp rice wine vinegar, or champagne vinegar or lime juice
- 3 tbsp shiro miso paste (find on Amazon)
- 1 tsp toasted sesame oil
- less then 1/8 tsp powdered ginger
- 1/4 tsp powdered stevia
- 1 medium garlic clove finely grated on a micropane or fine cheese grater (optional)
- 3 tbsp water
what to do:
- soak rice in 4 cups cold water overnight or a minimum 3 hours
- drain rice well
- put rice in large saucepan with 4 cups broth on medium high, bring to a boil
- close lid, lower to medium low heat and let simmer 50 minutes covered.
- open saucepan, stir rice around, remove from heat and let sit covered 10 minutes
- mix veggies in a large bowl
- put all sauce ingredients in a mason jar or large glass, whisk well with a fork until no clumps are left
- add rice on top of veggies, pour sauce on rice and mix everything thoroughly
you can serve this just by itself or with salmon or chicken, this recipe yields 8 cups, and lasts me the whole week for lunches and snacks, a prefect healthy carb & salad all in one :)