Wild rice is a semi-aquatic grass native to North America. It has a tasty, nutty flavour and is rich in nutrients including folate and magnesium. It also packs a decent punch when it comes to protein, with 6oz (170g) containing 0.2oz (6g). Serve as a side instead of regular rice, add to salads, stir into warming broths or try egg fried wild rice finished with soy sauce and ginger.

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Last updated by Dominique Ayling.

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