A KITCHEN ADVENTURE 🍚 Simple Healthy Wild Rice

Serves 2

If you’re looking for a wholesome side dish that’s nourishing, earthy, and satisfying, this wild rice recipe is just the thing. With a short list of ingredients and rich, aromatic flavor, it’s perfect on its own or served alongside your favorite protein or roasted veggies.

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📝 Ingredients

          Column 1                                                        Column 2

• 1/2 cup wild rice                                                     - 1 tbsp olive oil

• 1 cup vegetable broth (or water)                - 1 small onion, finely chopped

• 1 small garlic clove, minced                   - Sea salt (to taste)

• 1/4 tsp dried thyme                                    - Fresh parsley, chopped (for garnish)

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🧑‍🍳 Instructions

1. Cook the Wild Rice

• Rinse the wild rice under cold water to remove any excess starch.

• In a medium saucepan, bring 1 cup of vegetable broth (or water) to a boil. Add a pinch of salt and the wild rice.

• Reduce heat to low, cover, and simmer for 40–45 minutes until the rice is tender and the water has been absorbed. If there is any water left, drain it.

2. Sauté the Aromatics

• While the rice is cooking, heat olive oil in a skillet over medium heat.

• Add the chopped onion and cook for about 2–3 minutes until softened.

• Stir in the minced garlic and cook for another minute until fragrant.

3. Combine and Finish

• Once the rice is cooked, fluff it with a fork and add it to the skillet with the sautéed onion and garlic.

• Season with salt, pepper, and dried thyme. Stir everything together and cook for another 2 minutes to let the flavors meld.

• Garnish with fresh parsley.

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💡 Dilma’s Tips

• Toast the wild rice in a dry skillet for a few minutes before boiling for added nuttiness.

• Use chicken broth for a deeper flavor—or water for a lighter, cleaner taste.

• Add sautéed mushrooms, spinach, or bell peppers for extra color and nutrients!

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🌟 Ingredient Spotlights

🍚 Wild Rice

Not a true rice, but a water grass seed!

• High in protein and rich in fiber

• Loaded with antioxidants—even more than white or brown rice

• Supports digestion, heart health, and blood sugar balance

🟡 Olive Oil

A cornerstone of heart-healthy cooking

• Packed with monounsaturated fats

• Contains polyphenols that reduce inflammation

• Supports brain health and cholesterol balance

🧄 Garlic

Small but mighty

• Boosts the immune system

• Contains compounds that support heart health

• Adds bold, aromatic flavor without extra calories

NOW we know not only healthy eating but how healthy eating contributes to our health

——-DILMA