Wild rice (manoomin) is native to the upper Midwest, where it is still hand harvested by knocking the grains into a canoe. Real, wild-harvested wild rice is mottled gray and cooks more quickly than cultivated wild rice. Cultivated wild rice is shiny, black, and has much larger grains than the wild kind. Look for Spirit Lake Native Products Manoomin in GreenStar’s Bulk Department — this true wild rice is hand harvested from lakes and rivers in Northern Minnesota on the Fond du Lac Indian Reservation.

By Robin Asbell, co+op stronger together

Total Time: 45-60 minutes, 30 minutes active

Servings: 6


  • 1/2 cup wild rice
  • water
  • 2 Tbsp butter
  • 1 large onion, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • 1 tsp. dried thyme
  • 1 tsp. dried sage
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 3 Tbsp unbleached flour
  • 3 cups chicken stock
  • 1 medium cooked chicken breast, chopp
  • 1/2 cup cream


In a small saucepan, bring wild rice and 3 cups water to a boil, then reduce to medium low. Cook for 30 minutes for hand harvested rice, 45 minutes to an hour for cultivated wild rice. Test the rice for doneness by removing a few grains and biting into them, they should be tender. When fully cooked, drain the rice and reserve.

In a large pot, melt the butter over medium heat, then add the onions, carrots, and celery. Sauté for 5-10 minutes, until the onions are soft. Add the thyme, sage, salt, and pepper and stir for a minute, then sprinkle over the flour and stir to coat the vegetables. Sauté for a minute, until the flour starts to stick a little. Gradually stir in the stock, scraping up any flour coating the pan. Bring the liquid to a bubble, and add the chicken, cooked wild rice, and cream and stir until the soup thickens slightly and all the ingredients are warmed through.

Nutritional Information

291 calories, 14 g fat, 61 mg cholesterol, 427 mg sodium, 27 g carbohydrate, 3 g fiber, 15 g protein