By Lisa Esile, MS,
Nutty, aromatic, and full of character, wild rice is North America’s only native cereal grain. The seed of an aquatic grass, it has been cherished for centuries by Native American communities around the Great Lakes, where it still grows naturally. True wild-harvested rice can be a splurge, but paddy-grown varieties are more affordable and still delicious. Its striking dark hue and toasty flavor make it a standout in any dish. It shines in casseroles, soups, stews, salads, and even breads, and pairs beautifully with colorful vegetables. Now, let’s get cooking with these vibrant wild rice recipes!
For more on wild rice, check out our guide: What Is Wild Rice, and How Do You Cook It?
Spicy Thai Cabbage and Rice Salad with Sweet Potatoes
Creamy mashed sweet potato is an excellent base for any meal. Here, it pairs deliciously with a crunchy slaw featuring cabbage, rice, and a soy-lime vinaigrette. Juicy grapes, fresh herbs, spicy chile, and crushed peanuts add layers of flavor and texture.
“An extremely delightful variety of flavors and textures in each bite. Tasty and filling for lunch or dinner, and an excellent dish to bring to a potluck.” —Diane
“An extremely delightful variety of flavors and textures in each bite. Tasty and filling for lunch or dinner, and an excellent dish to bring to a potluck.” —Diane
Individual Broccoli and Wild Rice Casseroles
In these cozy mini casseroles, chickpeas, mushrooms, broccoli, and cooked wild rice bake up in a creamy sauce that gets a savory boost from nutritional yeast. Serving them in individual ramekins makes for a fun presentation—and it’s super handy for freezing leftovers in portions—but if you don’t have ramekins, simply bake it all in one cozy dish!
“This was really satisfying and comforting on a cold, rainy night. Even my two-year-old toddler ate it all up. Winner!” —Becca
“This was really satisfying and comforting on a cold, rainy night. Even my two-year-old toddler ate it all up. Winner!” —Becca
Creamy Wild Rice Soup
Mushroom lovers, take note of this mushroom-packed stew: The combination of umami-rich mushrooms and nutty brown rice is heavenly. Almond and chickpea flours give it a rich body, and fresh thyme adds fragrant notes. The recipe makes about 6 cups, so double it if you’re feeding a bigger crowd.
“We love this soup! So much so that my husband has learned to make it.” —Kristine
“We love this soup! So much so that my husband has learned to make it.” —Kristine
Wild Rice, Cabbage and Chickpea Pilaf
Wild rice teams up with everyday veggies and nutty chickpeas in this comforting pilaf. As the rice cooks, you’ll sauté aromatics with fresh ginger and bell pepper, then stir in chickpeas, green onions, and cilantro. (If you’ve got cooked wild rice on hand, it comes together in minutes!)
“... such a good, healthy recipe. I've made it about 10 times.” —Lesley
“... such a good, healthy recipe. I've made it about 10 times.” —Lesley
Harvest Moon Squash Soup
With just seven ingredients, this smoky soup is simple yet full of rich flavor. Roasted butternut squash, onion, and garlic blend with vegetable broth and sun-dried tomatoes for a savory base. A spoonful of nutty wild rice, added at the end, pops against the orange hue of the soup and lends a pleasing chewy texture.
“This soup is easy to prep and make, and it tastes yummy!” —Lisa
“This soup is easy to prep and make, and it tastes yummy!” —Lisa
Chipotle-Potato Wild Rice Soup
This chunky soup brings together waxy red potatoes, tender cauliflower florets, and earthy wild rice in a smoky cashew cream broth. Fresh poblano chile adds a gentle heat to every spoonful. Make a big pot to savor all week, or serve it to guests as an effortlessly crowd-pleasing meal.
“I thought this was delicious! … Perfect for a dreary winter day.”
“I thought this was delicious! … Perfect for a dreary winter day.”
Cranberry Wild Rice with Sweet Potato and Brussels Sprouts
This festive autumnal side dish brightens nutty wild rice with a tangy cranberry-balsamic reduction, then tosses it with roasted sweet potatoes, Brussels sprouts, and shallots. A scattering of walnuts and rosemary lends a fragrant finishing touch—perfect for holidays or entertaining.
Whole Braised Cauliflower with Mixed-Grain Pilaf
Looking for a fun centerpiece for a family or celebration meal? Whole braised cauliflower soaks up the bright flavors of Dijon mustard and maple syrup, with crushed red pepper adding a gentle kick. Serve over a satisfying base of wild rice, barley, mushrooms, kidney beans, walnuts, and parsley.
Mixed Grain Bowls with Mushrooms and Lentils
Looking for a grain bowl you can really sink your teeth into? This 30-minute recipe has you covered with a trio of lentils, wild rice, and red quinoa as a base. Umami-rich mushrooms and crisp green beans add veggies goodness, while juicy orange slices and a cumin-orange vinaigrette brighten everything up.
“The recipe was delicious. I used spinach instead of Swiss chard ... and I had some previously batch-cooked wild rice and quinoa (separately) in the freezer, so there wasn’t as much to do.” —Laurel
“The recipe was delicious. I used spinach instead of Swiss chard ... and I had some previously batch-cooked wild rice and quinoa (separately) in the freezer, so there wasn’t as much to do.” —Laurel
Seed Bread with Wild Rice and Herbs
Take your homemade bread to the next level with this rustic loaf, delicious alongside a warming bowl of soup or stew. Cooked wild rice and a trio of seeds—sesame, flax, and chia—add a pleasant chew to every bite, while fresh herbs lend a fragrant, garden-fresh finish.
Caribbean Rice
In this vibrant Caribbean-inspired dish, sweet butternut squash, earthy kidney beans, and leafy Swiss chard mingle with a blend of brown rice and wild rice. Fragrant curry and a hint of green chile add gentle heat and depth. This works well as a side or main.
“My husband and I love this recipe.” —Susan
“My husband and I love this recipe.” —Susan
Roasted Stuffed Winter Squash
Winter squashes like acorn and butternut can be tough to peel, but this recipe turns that sturdy skin into a serving vessel. The sweet flesh of the squash pairs beautifully with a savory wild rice medley, fragrant herbs, and a hint of ginger.
Eat-the-Rainbow Salad
This colorful bowl brings together crisp apples, juicy clementines, chewy wild rice, earthy beets, and tender greens, all tossed in a quick and zesty Orange-Poppyseed Dressing. Every bite is a lively mix of texture and flavors—ideal for a vibrant weekday lunch or a standout dinner side.
About the Author
About the Author
Lisa Esile, MS
As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
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