What is Wild Rice + How to Cook It

Wild rice is one of the most nutritious varieties of rice and the highest in protein. It's chewy on the outside and tender on the inside, and makes the perfect gluten free base for a bowl!

It's easy to cook on the stove top or in an Instant Pot for a healthy side dish. It also makes a great addition to a salad or soup!

When making bowls on a regular basis, I like to have a wide variety of options for the base. Wild rice is an excellent nutritious option. It has a stronger taste than white and brown rice with a chewy yet tender texture. 

In addition to using it as a base for bowls I love enjoying it as a side dish, throwing some in salads, or adding it to casseroles and soups.

Keep reading to find out why you should add this whole grain to your diet, and instructions for how to make it in your pressure cooker, on the stove, or in a rice cooker.

Jump to:

• What is wild rice?
• How to cook it in an Instant Pot
• How to cook it on the stovetop
• How to cook it in a rice cooker
• What to serve with it
• What can I add to wild rice?
• Wild rice vs. brown rice vs. white rice
• Nutritional information
• Frequently asked questions
• Where to buy it
• More of our favorite ingredients
• Recipe

What is wild rice?

Wild rice is actually technically not a rice at all. It is a whole grain that is harvested from an aquatic grass in the zizania family. The majority of wild rice is grown in North America, primarily in Minnesota. It has been a staple for hundreds of years, starting with Native Americans.

It is referred to as a rice due to the similar appearance and cooking preparation as domestic rice. However, the flavor is stronger and the outside of the grain is a bit chewy, while the inside is more tender.

How to cook it in an Instant Pot

Using a pressure cooker to prepare wild rice is foolproof!

1. Rinse and drain 1 cup of rice in a mesh strainer.
2. Add the rice to an Instant Pot with 1 ¼ cups water and ½ teaspoon salt.
3. Stir to combine the ingredients.
4. Make sure the steam valve is set to “sealing” on the Instant Pot.
5. Use the “manual” setting on the Instant Pot and set it to high, then set the timer for 35 minutes.
6. Once the timer beeps, wait 10 minutes for the pressure to naturally release.
7. Release any remaining pressure, remove the lid, fluff with a fork, and serve immediately.

How to cook it on the stovetop

If you don't have a pressure cooker you can easily cook wild rice in a pot on the stove.

1. Rinse and drain 1 cup of the rice in a mesh strainer.
2. Bring 3 cups of water to a boil on the stovetop in a medium sauce pan over high heat.
3. Add the rice to the boiling water with ½ teaspoon salt.
4. Cover the sauce pan and turn the heat down to low.
5. Simmer for 45-50 minutes.
6. Turn the heat off on the stove and let it rest for 5 minutes.
7. Remove the lid, fluff with a fork, and serve the rice immediately.

How to cook it in a rice cooker

Another way you can cook wild rice is in a rice cooker.

1. Rinse and drain 1 cup of rice in a mesh strainer.
2. Add 3 cups of water and the rice to a rice cooker along with ½ teaspoon of salt.
3. Cook for 45-50 minutes in the rice cooker.
4. Turn off the rice cooker and allow the rice to rest for 5 minutes.
5. Open the rice cooker, fluff with a fork, and serve immediately.

What to serve with it

Of course, I love to use wild rice as the base of a bowl, or add it to salads. But it can also be served as a side dish with chicken, baked into casseroles and so much more! Try it with any of these recipes.

• Chicken and Wild Rice Bowls (pictured above) - recipe coming soon!
• Use as a base for Whole30 Chicken Teriyaki Bowls
• Swap out the quinoa in these Asian Vegan Tempeh Bowls
• Include it in these Harissa Broccoli Bowls
• Make Wild Rice Pilaf with Apples & Cranberries
• Pair with juicy Greek Chicken
• Serve as a side with Pork Chops, Oven Roasted Turkey Breast, or a Sous Vide Steak
• Create an elegant meal with Beef Wellington and Garlic Green Beans
• Cozy up with a bowl of Wild Rice Soup
• Add it to your Thanksgiving Stuffing

What can I add to wild rice?

It's easy to kick up the flavor of wild rice by swapping out the water or adding additional seasonings. Try one of these delicious additions next time you make it!

• Broth instead of water - using chicken, vegetable or beef broth instead of water will give the rice a ton of flavor. I like to use a 50/50 ratio of broth to water. This will impart the flavor of the broth in the rice without sacrificing the texture.
• Butter or oil - adding 1 tablespoon of butter or oil per cup of uncooked rice will add delicious flavor to the rice.
• Herbs - add 3-4 sprigs of rosemary, thyme or oregano, or 1-2 bay leaves. The herbs will steam into the rice for a wonderful flavor. Simply add the herbs on top of the water and rice in either the rice cooker, Instant Pot or saucepan on the stove. Cook as instructed, then remove the herbs from the rice.
• Whole spices - when making rice for Indian food, I always add cardamom pods and coriander seeds. Just like with the herbs, whole spices should be added with the water and rice, cooked with the rice, then removed before serving the rice.
• Fresh ginger and lemongrass - when making rice to pair with Thai food, I'll add a small knob of ginger (approximately 1 inch in length) and 1 inch pieces of lemongrass. The ginger and lemongrass cook with the rice, then I remove them both before serving the rice.
• Ground spices - if you're making rice to pair with Mexican food, feel free to add one teaspoon taco seasoning, or a combination of ground cumin, paprika and chili powder.

Wild rice vs. brown rice vs. white rice

When comparing wild, brown, and white rice for nutritional purposes, wild rice comes out on top.

Wild rice has less calories, less fat, and less carbohydrates than both brown and white rice.

It is also a complete protein with all nine essential amino acids. Additionally it contains more fiber, potassium, and zinc than white and brown rice.

After wild rice, brown rice is the next best option. Since brown rice has not been refined like white rice, it still has the bran and germ which provide fiber, vitamins, and minerals including manganese.

Nutritional information

One cup of cooked wild rice offers:

• 170 calories
• ½ gram fat
• 120 mg of potassium
• 35 grams of carbohydrates
• 2 grams of fiber
• 6 grams of protein

It is also a good source of magnesium, iron, and vitamin B6.

Frequently asked questions

• How long will cooked wild rice last in the refrigerator? When sealed in an airtight container and stored in the refrigerator, the cooked rice will last in the fridge for 5-7 days.
• How many cups of cooked rice does 1 cup of uncooked wild rice make? One cup of dried rice will make approximately 3 cups of cooked rice.
• How much rice should you cook per person? A serving of wild rice is ½ cup cooked rice, when served as the base of a bowl, or as a side dish. So one cup of uncooked rice, will make approximately 6 servings.
• Is wild rice healthy? Yes! It is a healthy grain option that offers protein, fiber, and antioxidants.
• Is it gluten free? Yes, wild rice is naturally gluten free.

Where to buy it

You can find wild rice at your local grocery store or health food store. Look for it in the aisle with other grains or in the bulk section.

You may only be able to find a wild rice blend at a traditional grocery store. This is generally a combination of wild rice and brown rice. If you can't find a bag of just wild rice at your local store, I recommend checking online.

I purchased the bag of wild rice that you see pictured throughout this post on Amazon.

More of our favorite ingredients

Check out this ingredient guide, packed full of information about all of our favorite lesser-known ingredients for bowls, like tempeh, harissa and shirataki noodles!

Recipe