Manitoba Wild Rice

Experience the earthy, nutty flavors of Manitoba Wild Rice—a hearty and wholesome dish that celebrates the natural bounty of wild rice. Simmered in rich vegetable broth until tender, the rice is combined with a vibrant medley of sautéed onions, celery, carrots, and garlic, all infused with the warm, aromatic notes of thyme and rosemary. Garnished with fresh parsley, and optionally topped with crunchy almonds and sweet dried cranberries, this recipe strikes the perfect balance of texture and flavor. Ready in under an hour, this nutrient-packed dish is perfect as a comforting side or a satisfying vegetarian main course. Enhance your next meal with this rustic, crowd-pleasing recipe that brings the flavors of the Canadian prairies to your table.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup wild rice
• 3 cups vegetable broth
• 2 tablespoons butter
• 1 tablespoon olive oil
• 1 medium, diced yellow onion
• 2 chopped celery stalks
• 1 medium, diced carrot
• 3 cloves, minced garlic
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried rosemary
• 2 tablespoons, chopped fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup sliced almonds (optional)
• 0.25 cup dried cranberries (optional)

Directions

Step 1

Rinse the wild rice thoroughly under cold water and drain.

Step 2

In a medium-sized saucepan, combine the vegetable broth and wild rice. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 40-45 minutes, or until the rice is tender and the grains have split open.

Step 3

While the rice is cooking, heat the butter and olive oil in a large skillet over medium heat.

Step 4

Add the diced onion, celery, and carrot to the skillet. Sauté for about 5-7 minutes, or until the vegetables are softened.

Step 5

Stir in the minced garlic, dried thyme, and dried rosemary. Cook for another 1-2 minutes, stirring frequently, until fragrant.

Step 6

Once the wild rice is cooked, drain any excess liquid if necessary and add it to the skillet with the sautéed vegetables.

Step 7

Season with salt and black pepper, stirring well to combine all ingredients.

Step 8

Garnish the dish with fresh parsley, and if desired, sprinkle sliced almonds and dried cranberries over the top for extra texture and flavor.

Step 9

Serve warm as a side dish or a main course and enjoy!

Nutrition Facts

Serving size	1637.2 grams (1637.2g)

Amount per serving	% Daily Value*
Calories	1613

Total Fat 60.70g	78%
Saturated Fat 18.10g	91%
Polyunsaturated Fat 4.20g
Cholesterol 66mg	22%
Sodium 3449mg	150%
Total Carbohydrate 240.40g	87%
Dietary Fiber 36.30g	130%
Total Sugars 56.10g
Protein 47.90g	96%

Vitamin D 5IU	23%
Calcium 448mg	34%
Iron 9mg	51%
Potassium 3616mg	77%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.1%

Protein: 11.3%

Carbs: 56.6%