Wild rice: health benefits
Despite its name, wild rice is not rice at all, but the seeds of edible grasses native to North America. Native Americans harvest wild rice by traveling along the shores of this plant in canoes and using long sticks to knock the grain to the bottom of their boats.
The benefits of wild rice
Nutritional value of wild rice
Wild rice is a low-calorie food. The calorie content of one cup of boiled product (about 165 grams) is about 170 calories, of which 5 grams are healthy fats, 35 grams are carbohydrates, 6,5 grams are proteins and 3 grams are dietary fiber. Wild rice is rich in vitamins and minerals, it contains:
– iron;
– magnesium;
– manganese;
– phosphorus;
– zinc;
– a nicotinic acid;
– vitamins of group B (B3, B6, B9);
– vitamins A, C, E and K.
One cup of wild rice has 50 fewer calories than the same serving of equally popular brown rice
The benefits of eating wild rice
Low-calorie wild rice contains fewer calories than other must-eat whole grains. By eating wild rice, you will get all the benefits of beneficial nutrients, including fiber, which is necessary for the digestive system to function properly, but without the “extra” calories, fat and sugar. Therefore, this type of rice is especially beneficial for weight loss.
The protein in wild rice is complete, that is, it provides the body with all the useful amino acids. A great advantage of wild rice is the absence of gluten in the grain, which is especially important for people with allergies to it. All vitamins in this product play various important roles in metabolism – metabolism. Pantothenic acid, for example, is essential for the oxidation of fats and carbohydrates, while folate is essential for normal cell division. In addition, vitamins A, C and E are essential for maintaining immunity. The amount of antioxidant substances in wild rice is 30 times more than in regular rice, which means that this product is equally useful in protecting the body from oxidative stress that causes disease and aging. Vitamin K and magnesium tend to help the proper functioning of the nerves and muscles as well as the strength of the bones. They also promote blood circulation and maintain a normal heart rhythm.
Wild rice has a strong nutty flavor and a pleasant chewy texture
Wild rice should always be rinsed thoroughly in cold running water before cooking. Wild rice is easy to cook, but the process takes much longer than white or brown rice. One cup of uncooked rice makes 3 to 4 cups of finished product.
To boil 1 cup of wild rice, bring 6 cups of water to a boil, add 1 teaspoon of salt and stir in the cereal. When the water boils again, reduce the heat to low and cook the rice for about 45 minutes. Place the cooked rice in a colander and serve as a side dish.
Cooked wild rice can be refrigerated for up to a week
Wild rice is added to salads, soups, risotto and pilaf, beans and casseroles. Cook Mediterranean-style wild rice for vegetarians. You will need:
– 1 teaspoon of olive oil;
– 1 medium head of onion;
– 2 cloves of garlic;
– 3 cups of boiled wild rice;
– 2 cups fresh spinach, cut into ribbons;
– ½ cup sun-dried tomatoes;
– ¼ cups of pine nuts;
– 1 teaspoon of grated nutmeg;
– 2 teaspoons of lemon zest;
– salt and black pepper;
– ½ cup shredded feta cheese.
Preheat oven to 170C. Cut the onions into small cubes, chop the garlic, heat the vegetable oil in a deep frying pan and fry the onion and garlic in it for 3-5 minutes. In another skillet, flat and dry, sauté the pine nuts. In a large bowl, combine chilled onion and garlic, wild rice, spinach ribbons, chopped sun-dried tomatoes, toasted pine nuts, nutmeg, lemon zest, salt and black pepper. Place the mixture in a baking dish and cover with crumbled feta cheese. Cover or wrap with foil. Place in the oven and bake for 20-30 minutes.
Mixed with wild rice, you can stuff mushrooms. You will need:
– 6 large large mushrooms (portobello);
– 2 tablespoons of olive oil;
– 2 onions, shallots;
– 1 large sweet red bell pepper;
– 2 cloves of garlic;
– 1 tablespoon fresh rosemary leaves;
– ½ teaspoon of salt;
– a pinch of black pepper;
– 2 cups of boiled wild rice;
– 2 tablespoons of diced brisket;
– ¼ cup of crushed pecans;
– 6 tablespoons of grated parmesan cheese;
– XNUMX/XNUMX cup chopped parsley.
Clean the mushrooms with a damp paper towel. Separate the cap from the stems. Chop the stems. Cut the shallots into small cubes, pass the garlic through a press, remove the bell peppers from the stalk, carefully clean the seeds and cut the flesh into cubes. Heat 1 tablespoon olive oil in a small saucepan and fry the mushroom stalks, bell peppers, onions and garlic in it. When the vegetables are tender, add the rosemary, black pepper and salt. In a bowl, combine the wild rice, pecans, vegetable mixture, and brisket. Place the mushroom caps on a baking sheet lined with baking paper, drizzle with the remaining oil, fill with the minced meat and sprinkle with Parmesan. Preheat the oven to 170 ° C, bake the mushrooms for 15-18 minutes, serve, sprinkled with parsley.