Wild rice is a nutritional powerhouse – it’s higher in protein than regular rice, packed with antioxidants, and full of gut-healthy fiber. But it can be tricky to cook properly. That’s why we’re sharing our favorite foolproof method for making delicious, fluffy wild rice every time.
Ingredients:
- 1 cup wild rice, rinsed thoroughly
- 1 tbsp TF MCT Oil
- 1 small yellow onion, finely chopped
- 1 clove garlic, minced
- 2 1/2 cups low-sodium chicken stock
- 2 tbsp unsalted grass-fed butter
- 1 1/2 tsp kosher salt
- Chopped fresh parsley, for serving
Tools Needed:
- Fine-mesh strainer
- Medium saucepan with lid
- Measuring cups and spoons
- Wooden spoon or spatula
- Fork for fluffing
Instructions:
Step 1: Rinse the wild rice thoroughly in a fine-mesh strainer until the water runs clear. This helps remove any debris and excess starch.
Step 2: In a medium saucepan, heat the MCT oil over medium-high heat. Add the chopped onion and cook, stirring often, for 12-15 minutes until golden brown and caramelized.
Step 3: Add the minced garlic and cook for 1 minute, stirring constantly, until fragrant.
Step 4: Pour in the chicken stock and stir to combine. Then add the butter, salt, and the rinsed wild rice. Bring the mixture to a boil.
Step 5: Once boiling, reduce the heat to medium-low and let the rice simmer, covered, for 45-50 minutes. The rice is done when it’s cooked through and chewy, but still tender.
Step 6: Remove the saucepan from the heat and let the rice sit, covered, for 10 more minutes. This allows any excess liquid to be absorbed.
Step 7: Fluff the wild rice with a fork and transfer to a serving dish. Top with freshly chopped parsley.
Cook Time:
- Prep Time: 5 minutes
- Cook Time: 55-60 minutes
- Total Time: 1 hour
Why This Recipe is Awesome:
- Wild rice is nutritionally superior to regular white rice
- Simmering the rice in chicken stock adds great flavor
- Caramelizing the onions provides a depth of sweetness
- The butter and MCT oil create a luxurious, rich texture
- Fluffing the rice at the end ensures a light, fluffy result
- This method works perfectly every time with no guesswork
Nutrition Information (per 1/2 cup serving):
- Calories: 150
- Total Fat: 8g
- Saturated Fat: 3g
- Cholesterol: 10mg
- Sodium: 370mg
- Total Carbs: 18g
- Dietary Fiber: 2g
- Total Sugars: 1g
- Protein: 4g
Recipe Tips:
- For even more flavor, use vegetable or bone broth instead of chicken stock
- Stir in sautéed mushrooms, spinach, or other veggies for a complete meal
- Swap the butter for olive oil or avocado oil for a dairy-free version
- Season with other herbs like thyme, rosemary, or cilantro
- Reheat leftovers with a splash of broth to keep the rice moist
Wild rice is a wonderfully nutritious and versatile ingredient that deserves a spot in your culinary repertoire. With this easy, foolproof method, you can prepare perfect wild rice every time – no guesswork required. Serve it as a side dish, add it to salads and bowls, or use it as a base for meal prep. The possibilities are endless!