Wild rice, raw

Wild rice is actually the seed of an aquatic grass, not a true rice, and it shows in the kitchen: long, near-black kernels that split open into a chewy, nutty grain after 45 to 60 minutes of simmering. It shows up in stuffing, pilafs, soups and cold grain salads, and is often blended with white or brown rice to soften its firm bite. Its smoky, earthy flavor pairs naturally with mushrooms, roasted poultry, wild game, dried cranberries or pecans, and it holds its shape well in dishes that sit for a while, like a make-ahead holiday side.

Raw wild rice keeps for a long time in a sealed container in a cool, dry pantry, so buying in bulk is practical; look for kernels that are uniformly dark and unbroken rather than dusty or pale, and rinse before cooking to remove any surface starch. At 357 calories per 100 g raw (it more than triples in volume once cooked and absorbs water), it's worth using as a base grain rather than a garnish: 100 g raw delivers 14.7 g protein and 6.2 g fiber, plus magnesium at 42% DV and iron at 11% DV, making it a solid anchor for a grain bowl, stuffing, or soup built around fiber and plant protein rather than just a starchy filler.