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GARLIC MUSHROOM AND WILD RICE BOWL
16

GARLIC MUSHROOM AND WILD RICE BOWL

NUTRITION
HEALTHY RECIPES
Feb 06, 2025

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.

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