10 Ways to Use Wild Rice


Wild rice, though not related at all to the common rice we know and love, is the seed harvested from a type of aquatic grass. It is referred to as rice because it has a similar look and can be cooked and used similarly.

There are four species of wild rice, and three of them are native to North America. Wild rice has grown in popularity over the last few years, not least because of its nutrient profile. Wild rice tends to be lower in calories than white or brown rice, yet offers higher amounts of protein. It is also a good source of magnesium, phosphorous, zinc, copper, manganese, and fiber.

If you are looking to branch out from the regular rice in your pantry, try some of these OGP recipes that help you along the path of introducing some wild rice into your diet!

1. Kale and Wild Rice Salad

Kale and Wild Rice Salad

Source: Kale and Wild Rice Salad/One Green Planet

If you are looking for something a little lighter yet still filling and nutritious, try this recipe for Kale and Wild Rice Salad by Kristen Genton. This has a hint of the holiday flavor to it with the roasted butternut squash and the recipe dried cranberries, but you can still enjoy it any time of the year. The tahini and wild rice help to make this a salad with a little extra protein.

2. Wild Rice Pilaf with Spicy Cashews

Wild Rice Pilaf with Spicy Cashews

Source: Wild Rice Pilaf with Spicy Cashews/One Green Planet

For this Wild Rice Pilaf with Spicy Cashews by Celine Steen & Tamasin Noyes, cashews are coated in a beautiful blend of spices, then baked. These are then added to a rich wild rice pilaf. You can even toss in chopped vegan sausage at the ned for an extra protein punch.

3. Wild Rice Salad With Sweet Potato, Cherries, and Pecans

Wild Rice Salad With Sweet Potato, Cherries, and Pecans

Source: Wild Rice Salad With Sweet Potato, Cherries, and Pecans/One Green Planet

This Wild Rice Salad With Sweet Potato, Cherries, and Pecans by Annie Oliverio makes for a hearty salad with a twist. There are fewer greens and more wild rice in the seasonal dish. Sweet, cherries, pecans, and rice potatoes are tossed in a tasty homemade dressing before being piled into a bowl and served.

4. Wild Rice and Hummus Collar Wraps

Wild Rice and Hummus Collar Wraps

Source: Wild Rice and Hummus Collar Wraps/One Green Planet

These Wild Rice and Hummus Collard Wraps by Zuzana Fajkusova and Nikki Lefler are a wonderful gluten-free version of a classic wrap. Instead of flour tortillas, collard greens are stuffed with homemade hummus and tons of crunchy fresh veg for a happy healthy lunch.

5. Wild Rice Super Salad

Wild Rice Super Salad

Source: Wild Rice Super Salad/One Green Planet

This Wild Rice Super Salad by Alan Desmond is stunning and full of flavor, color, and texture. The wild rice is accompanied by mixed seeds, hazelnut, and walnuts to make it a protein-rich salad while fennel, apple, beetroot, and radicchio leaves make for an explosion of flavors and color.

6. Wild Rice and Cranberry Stuffed Acorn Squash

Wild Rice and Cranberry Stuffed Acorn Squash

Source: Wild Rice and Cranberry Stuffed Acorn Squash/One Green Planet

This Wild Rice and Cranberry Stuffed Acorn Squash by Kristen Genton makes a very appealing main course that will impress and fill your guests. The acorn squash halves are roasted until tender then stuffed with the wild rice, shallots, and garlic, as well as some cranberries for flavor and flair.

7. Wild Rice Pilaf With Butternut Squash, Cranberries, and Pecans

Wild Rice Pilaf With Butternut Squash, Cranberries, and Pecans

Source: Wild Rice Pilaf With Butternut Squash, Cranberries, and Pecans/One Green Planet

This for Wild Rice Pilaf With Butternut Squash, Cranberries, and Pecans by Cathy Elton is quite versatile and is an equally delicious recipe served warm like a pilaf or cold as a salad. Either way, you will be getting a meal that is rich in nutrients, fiber, and protein.

8. Wild Rice Bowl With Sweet Potato Fries, Tempeh, and Pickles

Wild Rice Bowl With Sweet Potato Fries, Tempeh, and Pickles

Source: Wild Rice Bowl With Sweet Potato Fries, Tempeh, and Pickles/One Green Planet

A Wild Rice Bowl With Sweet Potato Fries, Tempeh, and Pickles might not be the first ingredient combination to come to mind, but this recipe by Maya Popovich will have you thinking again. The textures of all the ingredients work so well together giving you a crunchy, sweet and savory, umami-filled extravaganza.

9. Wild Rice and Tofu Dumplings With Spicy Glass Noodle Salad

Wild Rice and Tofu Dumplings With Spicy Glass Noodle Salad

Source: Wild Rice and Tofu Dumplings With Spicy Glass Noodle Salad/One Green Planet

You will be making and enjoying your homemade dumplings in no time with this super versatile recipe for Wild Rice and Tofu Dumplings With Spicy Glass Noodle Salad by Travis Piper. The vegetables can be swapped out for whichever you prefer or have on hand, and you can spice up or cool things off as you please. Serve these on their own or with a side of glass noodles.

10. Wild Rice Burgers With Grilled Avocado and Heirloom Tomato Salsa

Wild Rice Burgers With Grilled Avocado and Heirloom Tomato Salsa

Source: Wild Rice Burgers With Grilled Avocado and Heirloom Tomato Salsa/One Green Planet

These Wild Rice Burgers With Grilled Avocado and Heirloom Tomato Salsa by Genevieve Yam are super protein-packed. Wild rice is mashed together with chickpeas and then served with a topping of grilled avocado and homemade salsa. You can serve your burgers on a bun with a side of creamy coleslaw.

Learn How to Cook Plant-Based Meals at Home!

Reducing your meat intake and eating more plant-based foods is known to help with chronic . inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

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