Wild Rice: What Is, How to Cook and Where to Buy

In a population that is increasingly demanding and that he likes to mark the difference, there are several healthy alternatives that are emerging in the market.

How to Cook Wild Rice

Are not new products. On the contrary, are foods that have long existed, but which only now begin to reach us.

We speak, for example, of the wild rice.

WHAT IS WILD RICE?

Despite having “rice” in the name, wild rice is not related to the asian rice that we know.

It is the grain that results from the genus Zizania, consisting of four grasses different.

Is more long, dark-brown and has a rubber texture on the outer layer.

HOW IS THE NUTRITIONAL STATUS?

  • 100g of wild rice cooked provide:
  • 101kcal
  • 21.34 g of carbohydrates
  • 0.34 g of fat
  • 3.99 g of protein
  • 1.8 g of fiber

It is still a good source of Vitamin B3 and B6, magnesium, manganese, phosphorus and zinc.
Does not have gluten, making this an excellent option for celiacs, or people who suffer from sensitivity to gluten a non-celiac.

HOW TO COOK WILD RICE?

The confection is similar to the rice as normal, but takes a little more time because of the outer layer of the grain.

You may want to mix with another type of rice, as rice jasmine full, and not consume only wild rice.

WHERE TO BUY?

By standard is in the shops the bulk of traditional commerce, such as store RAW Food & Bulk, in Matosinhos.

RECIPE: WILD RICE WITH SALMON, HUMMUS AND VEGETABLES

– Ingredients (for 1 person) –

  • ¼ Onion
  • 4 Tablespoons olive oil
  • 30g of wild rice
  • 30g rice jasmine full
  • ¼ Beet
  • 1 handful of cherry tomatoes
  • 1 Loin thin salmon (~100g)
  • Hummus of chickpeas
  • Purple lettuce, watercress and arugula wild
  • Lemon
  • Water, bay leaf, salt and black pepper q. b.

– Mode of preparation –

  1. Peel and finely chop the onion. Place it in a pan along with 2 teaspoons of olive oil, and cook on medium heat until translucent;
  2. Add the wild rice and fold in the olive oil. Join then double the amount of water and let it boil. Reduce the heat and cover;
  3. The past 5-7 minutes, add the rice jasmine full, and twice the amount of hot water. Combine 1 bay leaf, and season with salt. After bringing to the boil, cover and leave the heat at a minimum;
  4. Move on to the preparation of the beet. Leave it whole, but peel only the part that is going to use. If you have a espiralizador, espiralize ¼ of the beet; otherwise, use a mandolin slicer to cut into thin slices. Book;
  5. Cut the cherry tomatoes in halves and season with a little bit of sea salt, black-pepper and olive oil. Book;
  6. Pass then to the salmon. Heat a non-stick pan without adding any fat. When it is hot, place the fillet of salmon skin-side down and slightly reduce the heat.
  7. Season with salt, black pepper and lemon juice, and leave 1-2 minutes until the salmon begin to turn pink next to the skin.
  8. Cook all the surfaces for only 1 minute, adding always lemon juice. If the water of the rice still has not evaporated by this time, leave the salmon in the frying pan, covered with aluminum foil;
  9. When all the elements are ready, serve it together with hummus of chickpeas and a mix of purple lettuce, watercress and arugula wild, seasoned with 1-2 teaspoons of olive oil.

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