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)
Carbohydrates	21.34 g
Dietary fiber	1.8 g
Fat	0.34 g
Protein	3.99 g
Vitamins	Quantity%DV†
Vitamin A equiv. lutein zeaxanthin	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