Browse with Google Chrome for the best possible experience.

Sign up to make meal plans and save your favorite recipes (CREATE AN ACCOUNT) >>

Lake-Harvested Wild Rice, Cranberry & Kale Pilaf

With its nutty flavor and slightly chewy texture, wild rice is an excellent complement to just about any protein dish. It is not actual rice but rather the seed of an aquatic grass that grows wild in the northern Great Lakes area of the United States.

* Use the links above to: “Print it!” to view or print the recipe only | “Collect it!” to add to your Recipe Box | “Pin it!” to save to Pinterest | “Favorite it!” to save to Favorites.
Or you can skip ahead and “Jump to Recipe!”

GfreeDeliciously is wholeheartedly reader-supported! We may earn an affiliate commission when you buy through links on our site. Please consider joining our fantastic community.

Lake-Harvested Wild Rice, Cranberry, and Kale Pilaf

This ultra-simple side dish uses nutty wild rice with the sweetness of cranberries and kale to complete a dinner that doesn’t get much better!

Lake-Harvested Wild Rice, Cranberry, and Kale Pilaf

ABOUT THIS RECIPE (per serving)

Gluten FreeHealthy Choices
Servings:  6
5 from 2 votes
Write a Recipe Review
Cook Time :35 minutes
Total Time :35 minutes
Course : Salad, Side Dish
Cuisine : American
Diet : Gluten Free
Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories 93
Fat 2.6
Carbohydrates 16.5
Protein 2.3
Minnesota Grown Lake-Harvested Wild Rice

Lake wild rice (Zizania palustris) grows naturally on more acres of lakes and riverbeds in Minnesota than in any other state. In Northern Minnesota, the Ojibwe people hand-harvest it from canoes in reservation waters. As you might guess, the wild rice grown there has been an essential social and cultural component for Native Americans and rural Minnesota communities.

Considered a gift from the Creator, lake wild rice grain has been a center of the Ojibwe diet and culture for centuries.

According to legend, the Ojibwe followed a prophecy to find (the place) where the food grows on the water around Lake Superior, particularly in Minnesota.

Lake rice, reaped from the northern aquatic grass resembling the grain, was “tamed” during the 1960s when scientists and businessmen made it into an industry. As the story goes, these men began growing the rice in paddies and planting and harvesting it by machine. During the cultivation process of the paddy-grown “wild rice,” they changed the rice by making it uniform in size and almost black in appearance.

The two look and taste completely different!

I was first introduced to Minnesota lake-harvested wild rice early on in my marriage when my brother-in-law, who was then living in Minnesota, gifted me a small bag of the edible grown grain.

My preference in wild rice...

After cooking with both wild rice types, I prefer the nutty, earthy grain of the natural lake hand-harvested and smoke-parched wild rice. It’s an instant treat to include in your cooking. You’ll notice that the grain of the lake wild rice looks irregular and is light brown. Even the smell is fantastic! It has a delicious, natural, nutty aroma before it’s cooked. The taste delivers a deliciously rich, nutty flavor and enjoyable texture. It cooks quickly, usually in just 15 to 20 minutes, making it an easy addition to any meal.

Mass Production:

In comparison, you’ll find that the mass-produced paddy rice is much darker than natural-grown lake wild rice. It takes considerably longer to cook, and I’ve found that the rice is not as fluffy after cooking. Many consumers describe the taste as rather bland. I would agree. Cooking times vary depending on the heat it’s cooked at, the moisture content of the rice, how it was parched (dried), and your preference for chewiness. Another difference is that most industry operations use herbicides for spraying rice paddies. But on a positive note, the paddy-grown variety is a little easier on your pocketbook if you’re on a tight budget.

Years after my first introduction to the grain, I gained most of my knowledge about wild rice (about both grown types) during a sales trip to northern Minnesota.

Being my first sales ride-along to the northern part of the state, I didn’t realize the distance between the small towns and businesses on our list of daily stops. Despite the miles, the morning went by quickly. We talked primarily small talk about how to use the garnishes (the products I sold) in drinks and how to upsell the distributor’s customers so we all could make money. The day’s agenda was pretty much by the book – C-stores in the morning, liquor stores, bar-cafés, and restaurants in the afternoon.

It was a little past the lunch hour when my distribution manager suggested we stop for a bite.

I spied Wild Rice:

We barely made it through the front door of the log cabin-style bar-café when I spied a bag of wild rice on the counter that looked just like the kind my brother-in-law had introduced me to years before. Of course, I had to buy it. Little did I suspect my purchase would spark a whole afternoon of conversation about wild rice?

Through lunch and between our afternoon stops, I became the student, learning much about Minnesota lake wild rice versus the Minnesota-grown mass-cultivated variety. The story and history of both are fascinating. I learned about the legend and spirituality of wild rice for the Ojibwe people, the labor-intensive hulling and sorting of the natural grain (called winnowing), and wood parching to dry the lake rice, leaving it moist, fast-cooking, and deliciously flavorful.

Cultivated is a Dirty Word …

I also learned much about how “cultivated” is considered a swear word on the reservation.

We also discussed other things, like how inclement weather can affect crops in farming and harvesting, how wild lake rice is a source of income for the people on the reservation and surrounding communities, and how the availability of cheaper paddy rice has dropped the price of wild rice.

Following that trip, I came away with a much greater appreciation for the hand-harvested lake wild rice that had been introduced to me years before. In years since, my learnings about it have given me a greater appreciation for other types of food. It taught me to continually question how the foods I prepare for my family are grown, harvested, and produced before we eat them.

An excellent side dish...

Lake-Harvested Wild Rice, Cranberry, and Kale Pilaf served with fresh-caught Bluegill
A delicious side dish to complement everything from fresh-caught Bluegill to chicken, pork, or beef...

What to pair with wild rice...

Cranberries and kale are my favorite ingredients to pair with lake wild rice.

In this recipe, I use them to make an ultra-simple side that’s an excellent complement to just about any protein dish. From fish, chicken, pork, or beef, this healthy, delicious pilaf blend is a number one favorite among young and old.

But, before I get to the recipe, let me say that for years, I overlooked kale as a vegetable to include in my family’s diet. For some odd reason, I always thought it was a strong-flavored vegetable without many possibilities. But Boy, Oh Boy, was I wrong!

CLICK HERE to read about how to eat the most deliciously flavorful kale.

Lake-Harvested Wild Rice, Cranberry, and Kale Pilaf
Make it picture perfect every time!

Check out the Tips, Tricks, and Step-by-Step photos above .

Lake-Harvested Wild Rice, Cranberry, and Kale Pilaf

With its nutty flavor and slightly chewy texture, wild rice is an excellent complement to any protein dish. It is not actual rice but rather the seed of an aquatic grass that grows wild in the northern Great Lakes area of the United States. This ultra-simple side dish uses nutty wild rice with the sweetness of cranberries and kale to complete a dinner that doesn’t get much better!
Kymberley @GfreeDeliciously
5 from 2 votes
Tried this recipe? Please leave a comment and/or ★ rating!
This recipe may contain affiliate links. For more information, visit our Affiliate Disclosure.
Cook Time 35 minutes
Total Time 35 minutes
Course Salad, Side Dish
Cuisine American
Servings 6
Calories 93 kcal


  • Small saucepan
  • Deep Skillet
  • spatula


  • ½ cup Wild Rice Minnesota lake-harvested if you can find it.
  • 1-1/2 cups Water for cooking rice
  • ½ teaspoon salt
  • 1 tablespoon Olive Oil
  • ¼ cup Red Onion
  • ¼ cup Dried Cranberries Rehydrate with 3 tablespoons Apple Juice
  • 2 cups Kale chopped
  • Salt and Pepper to taste
  • Pecans Optional - Candied Pecan for garnishing.
Add ingredients to your "Quick Access Shopping List" before ordering online.
Quick Add Ingredients to Shopping List


  • Bring the wild rice, water, and salt to a boil in a small saucepan. Reduce heat and cover to maintain a steady simmer. Cook until the rice is tender and the grain kernels pop open, approximately 15 to 20 minutes for lake-harvested wild rice. [1]
  • Soften and rehydrate the cranberries in apple juice until ready to use.
  • Heat a deep skillet over medium-high heat, add the olive oil and the onions, and sauté for 3 to 5 minutes until softened and the onions turn translucent.
  • Add the cranberries and the kale; sauté for about 5 minutes more.
  • Add the cooked and rinsed wild rice. Stir into the cranberry, onion, and kale mixture. Salt and pepper to taste; sauté 5 to 6 minutes more.
  • Adjust the seasoning if necessary. Garnish with candied pecan (if using) [2]. Serve warm.
Tried this recipe?Please consider Leaving a Review.

It’s super helpful for others and us!



Make the recipe ahead of time - Just reheat before serving.
[1] One cup of uncooked wild rice will yield approximately 3 to 4 cups of cooked rice. The recommended rice-to-water ratio is about 2 to 1, or I’ve found that instead of measuring, I’ll cover the rice with about 1 inch of water before beginning to simmer. To shorten the cooking time, you can cover the rice with a generous amount of water and soak it overnight. After the rice has cooked to the desired doneness, rinse and cool completely before adding it to the recipe.
[2] Make quick candied pecans on the stovetop.


Calories: 93kcalCarbohydrates: 16.5gProtein: 2.3gFat: 2.6gSaturated Fat: 0.4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1.7gTrans Fat: 0gCholesterol: 0mgSodium: 294.2mgPotassium: 95mgFiber: 1.5gSugar: 5.5gVitamin A: 27IUVitamin C: 6.8mgCalcium: 13.2mgIron: 0.4mg
Keyword cranberry, dried cranberries, kale, rice, wild rice

Recipe Card powered by WP Recipe Maker 

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2023 Kymberley Pekrul | GfreeDeliciously | gfreedeliciously.com | All content and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. However, copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.

Be among the first to know whenever we post a new recipe by following us on Pinterest, Instagram, Facebook, and Twitter. So follow along, and let’s make food GfreeDeliciously together!

Share the LVE


When you make our recipes, snap a photo, post it, and tag it with #CookingGfreeDeliciously on Instagram. Enjoy, xo!

Find us @GfreeDeliciously

I'd love to hear your thoughts...

0 0 votes
Article Rating
5 from 2 votes (2 ratings without comment)
Notify of
Inline Feedbacks
View all comments

Still hungry? Here’s more

Easy One Skillet Pork Chops And Veggies
Easy One Skillet Pork Chops And Veggies
How to Make Old-Fashioned Strawberry Rhubarb Pie
How to Make Old-Fashioned Strawberry Rhubarb Pie
How to Make Crave-worthy Chick-fil-A® Dipping Sauce at Home
How to Make Crave-worthy Chick-fil-A® Dipping Sauce at Home
The Best Meatloaf Easy Gluten-Free Sandwich Recipe
The Best Meatloaf Easy Gluten-Free Sandwich Recipe
Mom’s Meatloaf with Attitude
Mom’s Meatloaf with Attitude
previous arrow
next arrow

Where there's a whisk, there's always a way to enjoy it gluten-free...

Picture of Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of GfreeDeliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

Take a peek at the behind GfreeDeliciously

Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
  • Among the states, I’ve lived in are Arizona, California, Michigan, and Wisconsin.
  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…


Check out our Living Fully Nourished eNewsletter on Substack + A VIP Member benefit to consider...

Be sure to check out Living Fully Nourished eNews for my additional thoughts and tips about this and more delicious recipes; plus, if you subscribe with an annual Substack subscription, you’ll get VIP member access* to this site, including ALL Downloads, Guides, Tip Sheets, and the FREE eBook Library. Additionally, you can save recipes, create grocery shopping lists, and more. You’ll also gain access to all of the Living Fully Nourished archives on Substack for as long as you have a paid subscription.

Best of all, your VIP subscription price is locked in.

(Much less than most yearly magazine subscriptions and less than the price of a drive-through Latte.) You will get ALL GfreeDeliciously VIP Benefits, plus support my work to help sustain GfreeDeliciously.com.

* VIP-Access is limited to the paid subscription term. Additional discounts and coupons do not apply. Offer pricing and plans are subject to change at any time.

The VIP Plan does not include Premium Courses, Consultation other than described, or Health Coaching Programs not specified in this offer.

Kymberley @gfreedeliciously
Coach | Cook | Creator | Publisher

Meet Kymberley [Upson] Pekrul

A professional writer and self-taught Gfree lifestyle expert on [most] gluten-free things, I’ve always loved cooking and creating delicious foods from scratch for myself and those I love.

My journey began when everything I thought I knew about cooking and eating suddenly changed one day when I discovered I was celiac. So, I re-learned how to eat, cook, and navigate through life gluten-free – trusting God and His plan for me.

I live in what’s known as the Holylands of Central Wisconsin. All the recipes you’ll find here are gluten-free and inspired by the people and places I love most. Whenever possible, I cook with seasonal ingredients using whole foods – Making dishes suitable for everyday life and all food lovers gathered at the same table.

Gfree cooking, health, and wellness ARE my life. And this little corner of the internet is where I share what I’ve learned – Where my passion IS to nourish everyday GfreeDeliciously!

Thanks for stopping by!


Signup for a FREE Basic Pass +eNEWS UPDATES

Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished… Only from GfreeDeliciously!

Learn more about our SUBSCRIPTION PLANS!

When You Support

Our Advertisers

You Support Us

Thank You!

Disclaimer: Please note that some of the links on this page are affiliate links and I will earn a commission if you purchase through those links. I use all of the products listed and recommend them because they are companies that I have found helpful and trustworthy. Prices and availability are accurate as of time posted. Please let me know if you have any questions! More about affiliate links HERE…

Bringing you an Always Gluten-Free
Better Food Experience!


468x120 Logo

Cuisinart 14-Cup Food Processor

Large capacity food processor makes cooking for crowds a snap. Whether you’re mak... [More]

Price: $249.95
Nielsen-Massey Madagascar Pure Vanilla Beans

Cultivated and cured on the island of Madagascar, each vanilla bean is hand-selected fo... [More]

Price: $19.95
Le Creuset Cerise Signature Round Dutch Oven

Le Creuset’s cast iron Dutch ovens are perfect for slow cooking, simmering soups ... [More]

Price: $499.95
OXO Angled Measuring Cups

Now you can check on the accuracy of liquid measures by looking straight down at your c... [More]

Price: $13.00
KitchenAid Pistachio Artisan Stand Mixer

Long a fixture in both commercial and home kitchens, KitchenAid’s iconic stand mi... [More]

Price: $449.95
Sale: $379.96



Banner gif 320x250





SodaStream USA, inc





Clean Eating
(for real life)

Get the ULTIMATE Guide to Shopping for CLEAN FOOD & Buying Organic Food in the Market!
On GfreeDeliciously

Still, More to explore...

Gluten-Free Cake Flour Blend

Gluten-Free Cake Flour Blend

Gluten-Free Cake Flour Blend – The low protein gluten-free flours and the high starch combination of this blend make gluten-free cakes, coffee cakes, muffins, quick bread and cookies perfectly airy, fluffy and light with a fine crumb and soft, tender texture.

Read More
Creamy Gluten-Free Mac n' Cheese

How to Make Extra Cheesy Gluten-Free Mac and Cheese

Skip the box! Here’s how to make this favorite stovetop Mac n’ Cheese in 20 quick minutes. Using just five basic ingredients, you will create the best melty, cheesy, creamy gluten-free homemade Macaroni and Cheese. Serve it 4-ways with flavor options your whole

Read More
Come back for new recipes weekly...
Would love your thoughts, please comment.x

Signup for eNEWS UPDATES




Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished… Only from GfreeDeliciously!

I promise not to spam you. Pinkie swear!

Signup for eNEWS UPDATES

+ Your FREE Basic Member Pass

Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished… Only from GfreeDeliciously!

I promise not to spam you. Pinkie swear!

Click to Print Recipe

The “Print Recipe” link above will ONLY WORK on a recipe page.