Sprouted Wild Rice with Corn and Tomato

wild rice ani phyo raw food essentials

Wild rice is actually a grass, not a grain. It’s an aquatic seed that’s found mostly in the upper fresh water lakes of Canada, Michigan, Wisconsin, and Minnesota in North America.  It’s a great source of protein, minerals, B vitamins, folic acid, and carbohydrates. I enjoyed wild rice the other morning to help fuel my cardio workout later that day.

I like to soak wild rice in at least double the amount of water for 2 or more days. Rinse and change soak water at least 2 to 3 times each day. Soaked wild rice will never get as soft as when it’s cooked, but that’s what I love about it. It has a chewy, hearty mouth feel that’s really satisfying, especially when my body’s craving some complex carbs.

This simple, quick, delicious recipe is made with just a handful of ingredients. Personally, I leave out the oil and salt. But it will bump up the flavor profile if you choose to add it in.

Sprouted Wild Rice with Corn and Tomato
Makes 2 servings

  • 1 1/2 cup soaked wild rice (started with 1 cup + 2 cups soak water)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn kernels
  • 1/2 teaspoon garlic, minced
  • 1/2 teaspoon jalapeno pepper, deseed, dice, to taste
  • 3 tablespoons cilantro, chopped
  • 1 tablespoon olive oil, optional
  • 1/4 teaspoon sea salt, optional

Place all ingredients into a mixing bowl. Toss to mix well.

Will keep for 3 days in fridge.

26 Responses to “Sprouted Wild Rice with Corn and Tomato”

  1. Looks and sounds really delicious! And looks really fresh too! I reckon this would be nice with fresh mint or basil aswell!

  2. Ed Lynn says:

    I talked to a wold rice producer in Northern Minnesota who told me that he didn’t know of any process to get the sticky husks off without using high heat. Is there a source that you know of?

  3. [...] week, I really wanted to try out Ani Phyo’s wild rice recipe… but I just didn’t get around to picking up any wild rice. I’m hoping the natural [...]

  4. Andrea D says:

    “Wild rice is actually a grass, not a grain.”

    Grass is the type of plant that grains grow on – the grain is the seed that is harvested from the plant. Rice and wheat are grains that we eat, but the plants that they grow on are both grasses.

  5. Evelyn says:

    Will soaking the wild rice for so long rid it of nutrients through diffusion?

  6. What a great idea Ani! I can’t wait to play around with wild rice now. Thanks for sharing, as usual.

  7. sam says:

    Hmmm… I’ll keep the salt and oil… but skip the corn… I avoid most grains, especially genetically modified as most corn in the US is nowdays…

  8. Angelique says:

    Thanks for the recipe Ani!

    Ed: there’s a great video on Daniel Vitalis’ site that shows how wild rice can be harvested and processed without high heat.

  9. Phyllis says:

    Good point regarding the heating process required to remove the husks off of the original raw wild rice! My father owns and operates a wild rice processing plant, so I can assure you that heat is definitely required to remove this husk. Before this heating process, the rice looks like grain because of the golden husk covering each “grain” of rice. If you find out any information on being able to remove this husk without using heat, please post it, and I would be happy to test it out.

  10. Judy Mao (healthyNutz) says:

    Seriousness, I need to know about sticky husk business because I’m about to blow the o-ring. Raw Foodism is my career and I shudder to think I’[ha]ve committed a cardinal sin by serving the governor cook food. Please confirm the sticky husk harvesting method of wild rice, Ani.

  11. [...] Sprouted Wild Rice with Corn and Tomato [...]

  12. Karen Harris says:

    Is the wild rice left out to soak, or do you soak it in the refrigerator?

  13. [...] of Ani, this is a riff on the raw wild rice salad she posted on her blog awhile [...]

  14. Brian says:

    I could weep, this looks so good and is JUST the kind of thing I like to eat every day. I’ve been wondering how to prepare rice in a raw diet, so can’t wait to try this! Looks so YUMMY!!!

  15. admin says:

    hi brian, thank you for inviting me. has lindsey contacted you yet to help? have a good weekend

  16. that will be healthy :)

  17. Kaia says:

    Just made this for lunch! soooooo yummy. Ani you are amazing as always. :)

  18. Dina says:

    Hi Ani,
    Thank you for sharing this amazing recipe.
    My 8 years old daughter (high raw) loved it too!
    Great recipe for school lunch-packs!:)Dina

  19. Sunshine says:

    Hi Ani and Everyone!

    This is an AWESOME dish. I made a few additions to it because of my LOVE for Garlic, Corn, and Olive Oil. However, just as Ani has written this dish to prepare is still going to be WONDERFUL!!!!

    Thanks Ani and keep em’ coming!

    Sunshine

  20. [...] how-to videos and some wonderful culinary adventures check out her website, http://www.AniPhyo.com, the Sprouted Wild Rice with Corn and Tomato looks like a perfect match for my ripening cherry [...]

  21. julie says:

    If the heat has destroyed the rice (in the process of removing the husks)it wouldn’t sprout because it would no longer be a living food. so if it sprouts its good :)

  22. Cheryl says:

    Fantastic also w Roma tomatoes and chopped basil and cant wait to try with other garins herbs etc… I even added sprouts and raw sunflower seeds for added crunch and texture

  23. Athena says:

    Ani is correct that wild rice is not a grain. It is not really a carbohydrate either like grains, but a complex carb similar to vegetables carbohydrates. Most true grasses do not produce grain seed, they produce grass seed. This is why people on anti-candida diets who cannot tolerate ANY grain carbohydrates can eat all the wild rice they want to.

  24. greggar says:

    Folks, any wild rice you buy in a store has been heated to about 170 degrees. it is not “raw”.

    Also use of the word ” sprouted ” for wild rice is stange.

    It will not grow a “sprout” and in “bean sprouts, etc”

    all you folks are doing is soaking to soften the seed so it is easy to eat.

    This may be only done with freshly picked and hulled wild rice.

    Otherwise it was “cooked” by heat by the process of so it wild not spoil !

  25. Danielle says:

    I’m a newbie – 8 days into my newly commited raw vegan lifestyle – and I have to say I’m constantly amazed at all of the valuable learning I’m absorbing. Ani, thank you for this wonderful recipe, I made it this morning and it is delish! I took pics of it and forwarded it out to my supportive friends of my new lifestyle. ( I also added avaocado!) I’m headed to purchase your book today! If anyone has additional tools & resources please send them my way. I’m on a budget but committed to this new lifestyle – I am so blessed & so thankful!

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