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Healthy Home Economist / Archives / Recipes / Grain Recipes / Rice Recipes / Classic Wild Rice Casserole (a meal in itself!)

Classic Wild Rice Casserole (a meal in itself!)

by Sarah Pope / Affiliate Links ✔

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Table of Contents[Hide][Show]
  • Wild Rice Dishes
  • Soaked Wild Rice Casserole

wild rice casserole

Native Americans began cultivating wild rice many millennia ago. An important staple in this traditional diet, various tribes across the northern United States and Canada developed hundreds of heirloom varieties during this time.

Given the nutrient density of wild rice, it makes sense why ancestral North American cultures prized it so highly and cultivated it so carefully!

The book Wild Rice and The Ojibway People written in 1900 claims wild rice to be the most nutritive single food which the Indians of North America consumed. Combined with maple sugar, bison, deer, and other meats, this traditional diet is certainly more nutritious than the average American of today and perhaps even those living early in the last century as well.

Wild Rice Dishes

In our modern culture, wild rice is an easy hack to your family’s menu plan. It is a huge upgrade to dinnertime, especially in comparison to white or brown rice.

Most of the time you encounter wild rice, though, it is in restaurants or at business conferences served as a rather flavorless side dish. At best it is mixed with a few slivered almonds.

While this is acceptable, wild rice can be so much more!

When paired with the right foods and cooked in properly made bone broth, wild rice can serve as a much richer dish and even be a meal in itself.

If you’ve been looking for a heartier way to serve wild rice, try this casserole recipe below. It was developed by my sister’s Mother-in-Law many years ago while she was living in Minnesota.

Wild rice is a very important commodity in Minnesota due to the thousands of cold water lakes, which makes for perfect growing conditions. Cultivating heirloom varieties is an important industry in the Great Lakes region in general. This is in keeping with the tradition and spirit of the Native Americans in the area.

I can honestly say that it is the best tasting wild rice dish I’ve ever tried!

wild rice casserole
5 from 1 vote
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Soaked Wild Rice Casserole

Traditional wild rice casserole that is filling enough to be a meal in itself. Can also be served as a hearty side dish to the main course. Reheats well for delicious leftovers.

Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 45 minutes
Servings 6
Calories 158 kcal
Author Sarah Pope

Ingredients

  • 3/4 cup wild rice
  • 1.5 cups tomatoes finely chopped
  • 1/2 cup black olives sliced
  • 5-6 mushrooms sliced
  • 1 medium onion chopped
  • 1/3 cup slivered almonds preferably sprouted
  • 1 Tbl olive oil
  • 1 tsp marjoram
  • 1 cup chicken bone broth warm
  • 1 dash sea salt
  • 1 dash black pepper
  • 1/2 cup shredded cheese optional, monterey jack or cheddar suggested

Instructions

  1. Mix wild rice in a medium bowl with enough filtered water to cover. Soak for 4-8 hours or overnight.

  2. Drain wild rice and mix with other ingredients in a glass casserole dish.

  3. Cover and bake for 1.5 hours in a preheated 350 F/ 177 C oven.

  4. When done, remove casserole from oven and mix in optional shredded cheese.

  5. Serve and enjoy as a very nutritious side dish or by itself as the main meal.

  6. Refrigerate leftovers. Reheats well!

Recipe Notes

You may substitute herbs de provence for marjoram if desired.

Substitute chopped artichokes for the black olive if you prefer.

Nutrition Facts
Soaked Wild Rice Casserole
Amount Per Serving (1 cup)
Calories 158 Calories from Fat 54
% Daily Value*
Fat 6g9%
Carbohydrates 21g7%
Fiber 3.1g12%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.
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Category: Gluten Free Recipes, Rice Recipes, Vegetarian Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (5)

  1. Ronda

    Jan 26, 2019 at 7:38 pm

    Alanna, could you post the name of the brands of “real” wild rice?

    Have you found it on Amazon or a way to order online?

    Reply
  2. Veronica

    Jan 13, 2019 at 12:34 am

    Thanks! I made a modified version of this wild rice casserole. Used kale instead of tomatoes, basil verses marjoram, added coriander seeds, no salt, no pepper and no cheese. This dish was so very Delicious. I too love wild rice. Thank you for sharing this recipe.

    Reply
  3. Judy

    Jan 9, 2019 at 2:04 pm

    Would love to the wild rice you talk about!!

    Reply
  4. Francine (Frankie) Schilke

    Jan 9, 2019 at 12:44 pm

    5 stars
    I’ve been wondering what else I could do with the Wild Rice that I get from the market.
    This sounds wonderful and I look forward to making it.
    Thank you

    Reply
  5. Alanna Kellogg

    Jan 3, 2019 at 12:26 pm

    A rose is not a rose when it comes to wild rice. There’s cultivated wild rice – that’s what you seem to have used and what you link to on Amazon. The grains are dark and elongated, they take about 45-60 min to cook on the stove. “Real” natural wild rice has light brown, shorter grains. It cooks quickly, about 15 minutes. Unfortunately, it’s also very difficult to find although in my home state of Minnesota, you’ll find it in rural gas stations. I have my favorite sources and stock up when home!

    Reply

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