Wild (black) rice doesn’t really have to white
Rice has nothing to do with it. Its real name
– Quicania aquatica, an annual plant of the cereal family.
Simply put, this is marsh grass with a height of 1,5–3
m, a close relative of sown rice.
The considerable price of wild rice is determined not only by its
unique nutritional value, but also the complexity of processing
and the rarity of the product.
This rice is harvested mainly by hand: by swimming
in a canoe, a worker tilts the grass over
a boat, and the other hits the ears, causing the grains to spill out
to the bottom of the boat. An experienced collector picks up about
10 kg of grain.
Wild rice kernels are very tough and need to be soaked
in water a few hours before cooking, and then cook for 30-40
minutes. Very thin and long grains of black rice are often added
to long white rice. This is how the vitamin composition of the mixture is made
richer: light rice contains calcium and iron, and wild
– thiamine. Such rice is packed in packages of 450 g, which is explained by its
high cost.
Calorie content of wild rice
Wild rice has a high carbohydrate content and is very
a small amount of fat, due to which it saturates the body well.
Its caloric content in boiled form is 100 kcal per 100 g of product. Shown
to be consumed in moderation by everyone, including those
who is obese.
Nutritional value per 100 grams:
Proteins, g Fats, g Carbohydrates, g Ash, g Water, g Caloric value, kcal 16 3 79 4 12 100
Useful properties of wild rice
Wild rice contains many beneficial and nutritious
substances, a significant amount of protein (15 g out of 100,
and in a very rich scenario in amino acids), vitamins
group B and is especially valuable for the content of folic acid
(there is five times more of it here than in brown rice).
A glass of wild rice contains the daily value of folate
acids for an adult. As for minerals,
wild rice contains significant amounts of magnesium (177 mg),
phosphorus (433 mg), zinc (6 mg) and
manganese (1,3 mg is 2/3 of the daily value for an adult).
Wild rice also contains calcium, copper,
iron, iodine,
folic acid, amino acids – methionine, lysine and threonine.
Wild rice is high in protein,
therefore, this rice gives strength to the muscles.
Wild rice has half the sodium
than regular rice. A saturated fat and cholesterol
it is not at all. After so many merits, is it worth
to mention that wild rice is also
and whole grains?
However, wild rice has its drawbacks: there are two of them.
Firstly, it is quite expensive, as it grows only by
relatively small area (on a planetary scale).
And secondly, wild rice protein is not whole:
it contains 18 amino acids, but two are missing
– asparagine and glutamine. However, this is easy to fix.
– just serve boiled wild rice with legumes (beans,
chickpeas, lentils):
they just contain the missing amino acids. So
way, you get whole protein, and this represents
special value for vegetarians and fasting people.
Alternatively, you can flavor wild rice for the same purpose.
chopped nuts or seeds,
but here it is important to observe moderation: they are very high in calories.
How to cook wild rice? You can’t take it by brute force
– be sure to soak. Fill it up with plenty
cool water overnight, and then drain this water. Pour
rice in boiling salted water (for 1 cup of wild rice
– 3 glasses of water), reduce heat to a low boil and
cover the rice for about 40 minutes. Finished
rice “opens” and becomes about 3-4
times larger than raw!
And if there is no time for a long soaking, this will help
trick: add 1: 3 boiling water to the wild rice,
cover and let it brew for an hour. Then
drain the water and follow the recipe above.
Boiled wild rice is often used as a side dish (for example,
mixed with brown rice), as well as an integral part of
pilaf and cereal soups. However, there is also a mass
delicious low-calorie meals, where he plays the first role.
Dangerous properties of wild rice
Eating large amounts of wild rice can cause
constipation
therefore, nutritionists advise to combine it with fruits or vegetables.
For everyone who wants to know the intricacies of cooking wild rice garnish
it will be interesting to watch this video. In addition to the cooking process itself,
its author talks about the beneficial properties of this product.
