Wild Rice Recipes

Wild rice is not just healthy—it’s delicious, too! It contains protein, fiber, and essential vitamins and minerals like magnesium and phosphorus. Plus, its chewy texture and nutty flavor make it the perfect base for many different dishes.

Here are five yummy recipes to help you make the most of wild rice:

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Wild Rice Soup with Spinach and Mushrooms

Make it a Full Plate Meal: Enjoy a generous bowl of this soup for dinner.

75% water-fiber foods – onion, garlic, mushrooms, wild rice, carrots, celery, fresh thyme, spinach
25% foods – olive oil, sour cream

Wild Rice Pilaf

Make it a Full Plate Meal:At your next family meal, serve your wild rice pilaf with steamed broccoli and grilled salmon. If you don’t eat fish, bake this tofu instead.

75% water-fiber foods – wild rice, celery, carrots, onion, fresh herbs, broccoli
25% foods – olive oil, salmon/tofu

Wild Rice with Garbanzo Beans

Make it a Full Plate Meal: Enjoy this meal as pictured in the blog post, but choose your own 25% option.

75% water-fiber foods – wild rice, garbanzo beans, spinach, garlic, zucchini, bell peppers, cilantro
25% foods – olive oil, your choice

Wild Rice Sweet Potato Salad

Make it a Full Plate Meal: This is a great salad to pack for lunch. Keep the dressing in a different container and mix it right before eating. A fresh apple is terrific for dessert.

75% water-fiber foods – wild rice, sweet potatoes, arugula, apple
25% foods – cashews, dressing

Wild Rice Mediterranean Salad Bowls

Make it a Full Plate Meal: Assemble your meal as directed in the blog post.  

75% water-fiber foods – wild rice, cauliflower, kale, chickpeas, tomatoes, red cabbage, carrots, olives
25% foods – dressing, olive oil

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.