Wild rice has been an integral cultural food for people living in the north central region for many generations. It was first harvested by the Anishinaabe people whose ancestral lands include what we now know as Minnesota. 

The appearance of wild rice and the method of cooking it is similar to different rice varieties found worldwide. However, wild rice is really seeds from aquatic grass grown in shallow water. 

Not only is wild rice a great source of fiber and protein, but it can be used in a variety of dishes. Try our comforting Cheesy Wild Rice Veggie Skillet or refreshing Wild Rice and Kale Salad recipes to incorporate these amazing little seeds into your meal plan.

Cheesy Wild Rice Veggie Skillet

Serves 4

Ingredients:

• 2 cups cooked wild rice blend
• 1 cup cooked wild rice
• 5 oz. sliced cremini mushrooms
• 1 shallot, thinly sliced
• 1 cup baby spinach, washed
• 1 cup chicken broth 
• 2-3 Tbsp. avocado or olive oil
• ½ cup shredded gruyere cheese
• 2 Tbsp. fresh flat leaf parsley, chopped
• ½ tsp. garlic powder
• 1 tsp. kosher salt
• ¼ tsp. black pepper
• Instructions:

Cook the wild rice and wild rice blend according to package directions and set aside. Sautee the thinly sliced shallots in a large skillet over medium heat with 1 Tbsp. avocado oil until the shallot is translucent and slightly browned. Add sliced cremini mushrooms and 1 Tbsp. avocado and continue to sautee with the onions for 2-3 minutes or until the mushrooms have softened. Season the mushrooms with ½ tsp. salt and ½ tsp. garlic powder. Slowly pour 1 cup chicken broth into the skillet and stir. Allow the broth to heat up for 3-4 minutes, stirring frequently. Mix in 2 cups of the cooked wild rice blend and 1 cup of the wild rice to the skillet. Allow the broth to absorb into the rice while stirring for 2-3 minutes. Add 1 cup baby spinach, ½ tsp. salt, and ¼ tsp. pepper, then stir to combine. Once the spinach has wilted, top with shredded gruyere cheese and garnish with chopped parsley. Serve immediately.

Wild Rice and Kale Salad

Serves 4-6

Ingredients:

• 10 oz. kale, coarsely chopped with stems removed 
• 1 Tbsp. extra virgin olive oil
• 1/8 tsp. kosher salt
• 1 cup cooked wild rice
• 1 small honeycrisp apple, diced
• ¼ cup slivered almonds
• ¼ cup feta cheese
• ½ cup dried cranberries 

Dressing:

• ¼ cup olive or avocado oil
• 2 Tbsp. red wine vinegar
• 1 Tbsp. lemon juice
• 1 tsp. honey
• 1 tsp. Dijon mustard
• 1 tsp. kosher salt
• A dash of black pepper

Instructions:

Remove and discard the kale stems and coarsely chop the leaves. Rinse the leaves in warm water and drain and then rinse in cold water and drain. Dry the leaves and place them into a medium-sized bowl along with 1 Tbsp. olive oil and 1/8 tsp. kosher salt. Massage the leaves by hand for 2-3 minutes until they have become fluffy but still have some firmness. Add 1 cup cooked wild rice, 1 diced honeycrisp apple, ¼ cup toasted slivered almonds, ¼ cup feta cheese crumbles, and ½ cup dried cranberries and lightly toss. In a separate bowl, add the dressing ingredients and mix well. Add dressing to the salad right before serving and lightly toss to combine. ::