Healthy & Special Diets > High-Fiber Recipes > High-Fiber Dinners > Brown Rice Stir-Fries with Plenty of Vegetables

Mushroom and Spinach Brown Rice Stir-Fry

A hearty and nutritious high-fiber stir-fry featuring earthy mushrooms, leafy spinach, and wholesome brown rice. This dish is packed with vitamins, minerals, and antioxidants, making it a perfect healthy dinner option.

Prep Time
10 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 2 cups Cooked Brown Rice
  • 8 oz, sliced Mushrooms
  • 5 oz, fresh Spinach
  • 1/2 medium, chopped Onion
  • 2 cloves, minced Garlic
  • 1/4 cup Vegetable Broth
  • 2 tablespoons Soy Sauce (low sodium)
  • 1 tablespoon Olive Oil
  • 1/2 teaspoon Sesame Oil
  • 1/2 teaspoon, grated Ginger
  • 1 tablespoon, for garnish (optional) Toasted Sesame Seeds

Sauté the Aromatics

Heat the olive oil in a large skillet or wok over medium heat. Add the chopped onion and cook until softened, about 3-5 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.

Cook the Mushrooms

Add the sliced mushrooms to the skillet and cook until they release their moisture and begin to brown, about 5-7 minutes. Stir occasionally.

Wilt the Spinach

Add the fresh spinach to the skillet and cook until it wilts, about 2-3 minutes. Stir frequently to ensure even cooking.

Add Rice and Sauce

Pour the vegetable broth and soy sauce over the vegetables. Add the cooked brown rice and toss everything together until well combined and heated through. Stir in the sesame oil.

Serve

Serve the stir-fry immediately, garnished with toasted sesame seeds (if desired).

Nutrition Facts Estimated per 100g of product

(Values are approximate and can vary based on specific ingredients used.) Calories: 90 Fiber: 2.5g Protein: 3g Fat: 3g

Other Important Considerations for Nutrition

This recipe is a good source of vitamins and minerals, including iron and vitamin K. Using low-sodium soy sauce helps to reduce sodium intake. You can add other vegetables such as bean sprouts or water chestnuts to increase the nutritional value and fiber content. Adjust the amount of soy sauce according to your taste. Consider adding a source of protein, such as edamame or lentils, for a more complete meal.

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FAQ

  • Can I use dried mushrooms?

    Yes, but rehydrate them first according to package instructions before adding them to the skillet.
  • Can I use frozen spinach?

    Yes, thaw and squeeze out excess water before adding it to the skillet.
  • Can I add other seasonings?

    Yes, consider adding a pinch of red pepper flakes for heat or a sprinkle of garlic powder for extra flavor.