Stir Fried Wild Rice with Asparagus and Mushrooms
Savor the vibrant flavors of this Stir Fried Wild Rice with Asparagus and Mushrooms—a hearty, plant-based dish that’s as nutritious as it is delicious. Perfect for weeknight dinners or meal prep, this recipe combines nutty wild rice simmered in vegetable broth with tender-crisp asparagus and earthy cremini mushrooms for an irresistible medley of textures and tastes. Infused with aromatic garlic, savory soy sauce, and a touch of sesame oil, this veggie-packed skillet meal offers a burst of umami in every bite. Ready in under an hour, this gluten-free and vegan-friendly recipe is topped with fresh green onions for a perfect finishing touch. Serve it as a standalone entrée or pair it with your favorite protein for a wholesome, flavor-forward feast!
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Recipe Information
Ingredients
- 1 cup Wild rice
- 3 cups Vegetable broth
- 1 bunch Asparagus
- 8 oz Cremini mushrooms
- 2 tablespoons Olive oil
- 2 tablespoons Soy sauce
- 3 cloves Garlic
- 3 stalks Green onions
- 1 teaspoon Sesame oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the wild rice under cold water and drain thoroughly.
In a medium saucepan, combine the wild rice and vegetable broth. Bring to a boil over high heat, then reduce to a simmer. Cover and cook for 40-45 minutes, or until the rice is tender and the grains start to split. Drain any excess liquid and set aside.
While the rice cooks, prepare the vegetables. Trim the tough ends from the asparagus and cut into 2-inch pieces. Wipe the mushrooms clean with a damp cloth and slice them thinly. Mince the garlic and thinly slice the green onions.
Heat the olive oil in a large skillet or wok over medium-high heat. Add the garlic and sauté for 30 seconds until fragrant.
Add the asparagus and mushrooms to the skillet. Stir-fry for 5-7 minutes, or until the asparagus is tender-crisp and the mushrooms release their moisture.
Reduce the heat to medium and stir in the cooked wild rice. Drizzle with soy sauce and sesame oil, and toss to coat evenly.
Season with salt and black pepper to taste. Continue to cook for another 2-3 minutes, stirring frequently to allow the flavors to combine.
Sprinkle the sliced green onions over the top before serving. Enjoy your Stir Fried Wild Rice with Asparagus and Mushrooms as a nutritious and delicious meal!
Nutrition Facts
Calories |
252 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 958 mg | 42% | |
| Total Carbohydrate | 29.4 g | 11% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 6.2 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 76 mg | 6% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 892 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
