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Cultivated Wild Rice Recipes: Delicious And Nutritious!

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Yummy Addiction Page 2 of 16 Healthy Seasonal Recipes
Yummy Addiction Page 2 of 16 Healthy Seasonal Recipes from yummyaddiction.com

Description

Cultivated wild rice, also known as manoomin, is a type of aquatic grass that is native to North America. It has a nutty flavor and a chewy texture, making it a popular ingredient in many dishes. Cultivated wild rice is also a great source of protein, fiber, and antioxidants, making it a nutritious addition to any meal. In this article, we will be sharing some delicious and easy-to-make cultivated wild rice recipes that you can try at home.

Prep Time and Cook Time

The prep time and cook time for these recipes will vary depending on the dish, but most recipes take between 30 minutes to an hour to prepare and cook.

Ingredients

The ingredients for each recipe will be listed in the method section.

Equipment

To make these recipes, you will need basic kitchen equipment such as a saucepan, a frying pan, a mixing bowl, and a baking dish.

Method

1. Cultivated Wild Rice Salad

Ingredients:

  • 1 cup of cooked cultivated wild rice
  • 1/2 cup of chopped cherry tomatoes
  • 1/2 cup of chopped cucumber
  • 1/4 cup of chopped red onion
  • 1/4 cup of chopped cilantro
  • 1 tablespoon of olive oil
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a mixing bowl, combine the cooked cultivated wild rice, cherry tomatoes, cucumber, red onion, and cilantro.
  2. Add the olive oil and lemon juice, and mix well.
  3. Season with salt and pepper to taste.
  4. Serve chilled.

Notes:

This salad is perfect for a light lunch or a side dish. You can also add some grilled chicken or shrimp to make it a more substantial meal.

Nutrition Info:

Calories: 150, Protein: 3g, Fat: 5g, Carbohydrates: 22g, Fiber: 3g

2. Cultivated Wild Rice Pilaf

Ingredients:

  • 1 cup of cooked cultivated wild rice
  • 1/2 cup of chopped onion
  • 1/2 cup of chopped celery
  • 1/2 cup of sliced mushrooms
  • 1/4 cup of chopped parsley
  • 1 tablespoon of olive oil
  • 1/2 cup of chicken or vegetable broth
  • Salt and pepper to taste

Instructions:

  1. In a frying pan, heat the olive oil over medium heat.
  2. Add the onion and celery, and sauté for 5 minutes.
  3. Add the mushrooms and sauté for another 5 minutes.
  4. Add the cooked cultivated wild rice and parsley, and stir well.
  5. Pour in the broth and bring to a boil.
  6. Reduce the heat and let simmer for 10 minutes.
  7. Season with salt and pepper to taste.
  8. Serve hot.

Notes:

This pilaf is a great side dish for chicken or fish. You can also add some nuts or dried fruit for extra flavor and texture.

Nutrition Info:

Calories: 170, Protein: 4g, Fat: 6g, Carbohydrates: 24g, Fiber: 4g

3. Cultivated Wild Rice Casserole

Ingredients:

  • 1 cup of cooked cultivated wild rice
  • 1/2 cup of chopped onion
  • 1/2 cup of chopped bell pepper
  • 1/2 cup of chopped celery
  • 1/2 cup of sliced mushrooms
  • 1/2 cup of shredded cheddar cheese
  • 1/2 cup of sour cream
  • 1/2 cup of chicken or vegetable broth
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Instructions:

  1. In a frying pan, heat the olive oil over medium heat.
  2. Add the onion, bell pepper, and celery, and sauté for 5 minutes.
  3. Add the mushrooms and sauté for another 5 minutes.
  4. Add the cooked cultivated wild rice and stir well.
  5. Transfer the mixture to a baking dish.
  6. In a mixing bowl, combine the sour cream and chicken or vegetable broth.
  7. Pour the mixture over the rice mixture in the baking dish.
  8. Sprinkle the shredded cheddar cheese on top.
  9. Bake in a preheated oven at 350°F for 20-25 minutes, or until the cheese is melted and bubbly.
  10. Serve hot.

Notes:

This casserole is a hearty and filling dish that is perfect for a family dinner. You can also add some cooked chicken or ground beef for extra protein.

Nutrition Info:

Calories: 250, Protein: 9g, Fat: 15g, Carbohydrates: 21g, Fiber: 3g

Recipe Tips

  • Make sure to rinse the cultivated wild rice thoroughly before cooking to remove any debris.
  • For extra flavor, you can cook the cultivated wild rice in chicken or vegetable broth instead of water.
  • Try using different herbs and spices to customize the flavor of these recipes.
  • Leftover cultivated wild rice can be stored in an airtight container in the fridge for up to 3 days.

Conclusion

Cultivated wild rice is a delicious and nutritious ingredient that can be used in a variety of dishes. These recipes are easy to make and are perfect for a quick lunch or a family dinner. We hope you give them a try and enjoy the nutty flavor and chewy texture of cultivated wild rice!

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