Here is a comfort food full of nutrients !
Don’t be intimidated by wild rice, approach it in the same way as with other types of rice. 1 cup of rice for 2 cups of water (I add to the water 1 teaspoon of powder bouillon), Bring to a boil then reduce to simmer and let it absorb all the water, simple !. You can then top it with any of your favorite grilled or sautéed vegetables. I then drizzled a little of my Tahini Sauce (1 tbsp of Tahini, 1 tsp freshly squeezed lemon juice, half a tbsp of olive oil and a pinch of cayenne) you can tweak it to your liking depending on if you prefer it more lemony, and if you want it a little more liquid just add water.
The only difference with wild rice is that it has not been stripped of its vitamins and minerals
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 423 kJ (101 kcal) |
|
21.34 g
| |
| Dietary fiber | 1.8 g |
|
0.34 g
| |
|
3.99 g
| |
| Vitamins | Quantity%DV† |
| Vitamin A equiv. |
64 μg
|
| Thiamine (B1) |
5%
0.052 mg |
| Riboflavin (B2) |
7%
0.087 mg |
| Niacin (B3) |
9%
1.287 mg |
| Vitamin B6 |
10%
0.135 mg |
| Folate (B9) |
7%
26 μg |
| Vitamin C |
0%
0 mg |
| Vitamin E |
2%
0.24 mg |
| Minerals | Quantity%DV† |
| Calcium |
0%
3 mg |
| Copper |
6%
0.121 mg |
| Iron |
5%
0.6 mg |
| Magnesium |
9%
32 mg |
| Manganese |
13%
0.282 mg |
| Phosphorus |
12%
82 mg |
| Potassium |
2%
101 mg |
| Sodium |
0%
3 mg |
| Zinc |
14%
1.34 mg |
- Source: USDA
I often get asked where I get my protein, vitamins and minerals. Here is a perfect example
Enjoy !
Cristina for Peas and Peace
Peas & Peace TM 