GARLIC MUSHROOM AND WILD RICE BOWL
The garlic mushroom and wild rice bowl is a wholesome, flavour-packed meal with earthy sautéed mushrooms, nutty wild rice and creamy tahini dressing. The aromatic garlic enhances the depth of flavour, creating a satisfying dish perfect for any meal. The wild rice provides a hearty, chewy texture, while the mushrooms add umami richness, making it a great vegetarian option. This bowl is not only delicious but also packed with essential nutrients like fibre, protein and healthy fats. Whether you’re looking for a quick weeknight meal or a nourishing lunch, this dish is easy to prepare and customisable with additional vegetables or proteins. Serve it warm for a comforting experience or chilled as a refreshing, make-ahead meal. The tahini dressing ties everything together with its nutty, slightly tangy taste, making every bite irresistibly delicious.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Fall, Winter, Weeknight Dinner, Meal Prep, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegetarian, Vegan, Quick & Easy
DISH TYPE
Bowl, Grain Bowl, Plant-Based Meal
INGREDIENTS OF GARLIC MUSHROOM AND WILD RICE BOWL
- 50g wild rice, cooked
- 40g sautéed mushrooms
- 1 tsp garlic, minced
- 1 tbsp tahini dressing
FULL NUTRITIONAL INFORMATION
- Calories: 230 kcal
- Protein: 7g
- Carbohydrates: 30g
- Fibre: 4g
- Fat: 9g
- Saturated Fat: 1g
- Sodium: 80mg
- Sugar: 2g
PREPARATION FOR GARLIC MUSHROOM AND WILD RICE BOWL
- Cook The Wild Rice: Rinse the wild rice under cold water. In a saucepan, bring 150ml of water to a boil. Add the wild rice, reduce heat to low, cover and simmer for 40-45 minutes until the grains are tender and slightly chewy. Drain any excess water and set aside.
- Sauté The Mushrooms: Heat a non-stick pan over medium heat. Add a teaspoon of olive oil, followed by the minced garlic. Stir for 30 seconds until fragrant. Add the mushrooms and cook for 5-7 minutes, stirring occasionally, until they become golden brown and release their moisture.
- Prepare The Tahini Dressing: If you are using store-bought tahini dressing, shake it well before use. For a homemade version, mix 1 tbsp tahini with 1 tsp lemon juice, 1 tbsp water, a pinch of salt and a dash of cumin until smooth.
- Assemble The Bowl: In a serving bowl, add the cooked wild rice as the base. Top with sautéed mushrooms, ensuring even distribution.
- Drizzle With Tahini Dressing: Pour the tahini dressing over the mushrooms and rice, allowing it to coat the ingredients well.
- Serve And Enjoy: Enjoy immediately while warm or allow to cool for a meal prep option.
PREP TIME
10 minutes
COOKING TIME
45 minutes (including wild rice cooking time)
TIPS FOR GARLIC MUSHROOM AND WILD RICE BOWL
- For Enhanced Flavour, toast the wild rice in a dry pan before cooking to bring out its nutty aroma.
- For Crispier Mushrooms, avoid overcrowding the pan, which allows them to brown properly rather than steam.
- To Make It Creamier, add a splash of coconut milk to the tahini dressing.
- For Quicker Preparation, use pre-cooked wild rice or swap for a quicker-cooking grain like quinoa.
VARIATIONS
- Add Protein: Incorporate chickpeas or tofu for a higher protein content.
- Boost The Greens: Stir in sautéed spinach or kale for extra vitamins and minerals.
- Make It Spicy: Add a pinch of red pepper flakes or a drizzle of sriracha.
- Crunch Factor: Top with toasted sesame seeds or chopped nuts for extra texture.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Cooked wild rice and sautéed mushrooms can be frozen separately for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm in a pan over low heat with a splash of water to prevent drying out.