Wild Rice and Berries

Wild rice, also known as “manoomin” or “good berry” in the Anishinaabe language, is the official state grain of Minnesota.

Wild Rice and Berries

Ingredients

• 1 cup long-grain wild rice (rinsed)
• ½ cup dried berries* (any combination of cranberries, blueberries, cherries or raspberries)
• 3 tablespoons maple syrup
• ¼ cup crushed nuts (any combination of pecans, walnuts or hazelnuts (optional to toast the nuts))
• sea salt

Instructions

1. In a large saucepan, bring 5 cups water to a boil. Stir in wild rice, dried berries and maple syrup.

2. Once the mixture comes back to a boil, reduce the heat to a simmer, cover and cook until the grains begin to open, about 55 minutes. The amount should have quadrupled.

3. Drain the excess liquid from the rice.**

4. Divide among bowls and garnish with nuts and sea salt. Enjoy as is or serve as a side with your preferred protein and veggies.

Notes

*If using fresh berries, reduce the amount of water to 3 cups and stir in the berries after draining the cooked rice.

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**Consider reserving your drained wild rice water to make this Wild Rice Lemonade!

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Wild rice is rich in nutrients. According to the FDC, 1 cup of cooked wild rice has:

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• 6.54 grams of protein

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• 2.95 grams of fiber

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• 4.9 miligrams of calcium

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• 52.5 miligrams of magnesium

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