Who wants a hearty mushroom wild rice bowl for breakfast, raise your hands!
I love to have a later breakfast-brunch in the weekend and, instead of sweet treat, I then feel like having a savory bowl instead, so I experimented with this one because it was super quick to prepare, messy and oh so comforting.
About wild rice and its origins
I love wild rice and you will see many recipes here featuring this grassy plant with a misleading name. I love its nutty, earthy and chewy texture and can have it everyday without getting bored. I have cooked it with lemon and dates or made it into breakfast porridge. I even add a couple of spoonfuls to my salads or soups to added crunch.
If you are new to it, here are a few fun facts and a bit of history about this unique food.
Don’t let the name fool you, wild rice is the seed of an aquatic grass that is native to the Great Lakes region of North America, in fact, it is one of the few seeds and grains that come from the continent. Although it cannot be considered a grain, it is technically referred to as pseudo-cereal like quinoa or buckwheat because it looks and behaves like one in the kitchen although it is not.
You can find truly wild wild rice but usually, the commonly found version is the commercially harvested one which started to be planted in the middle of the 20th century.
The difference between the two is obvious in the time it takes to cook it; cultivated wild rice takes much longer, up to an hour, whereas the wild version can be ready in under half an hour. The flavor is also quite different. But fret not, cultivated wild rice is still very flavorful and great for you.
Historically, wild rice was manually harvested by Native American tribes such as the Ojibwa all year round from canoes that traveled across the marshes where the plant grew. For the Ojibwa it is Manoomin which translates to “good berry”, and I will have to agree with them because I find it a phenomenal food.
I also quite love the history of wild rice. According to legend the Ojibwa were told by the stars to move east until they found food that grew on water and settle there. As they traveled, they came across wild rice in the Great Lakes region and took it as a sign that they should establish themselves there.
The benefits of wild rice and this recipe
Wild rice is not only delicious but also very good for you. It is gluten-free, sodium-free, high in protein (14%) and practically fat-free, making it low in overall calories. It is also a good source of vitamin B and its nutty and chewy flavor make it a great base for earthy dishes with orange, mushrooms or game.
Because it is low in calories and fat, you can add some creaminess to it in the form of cream or butter and still have an overall balanced and healthy dish. It is a rice that marries to perfectly with earthy vegetables like spinach or mushrooms of any kind and it is elevated to perfection with an egg. You are going to love this recipe!
If we take the benefits of wild rice and add the protein of the egg and the fantastic oyster mushrooms, this dish is very nutritious and one of the best ways to start a day.
Oyster mushrooms are low in calories and carbohydrates, so they compensate the high carb content of the rice. Although they are commonly used and found across Asia (particularly in Japan), they are originally a Mediterranean variety.
What I love about this mushroom wild rice bowl recipe
How yum is this dish with only 7 ingredients? Few recipes can achieve so much flavor with such simplicity.
I already mentioned how much I love wild rice so flavor is the number one reason why I enjoy cooking this dish. But I also love the fact that wild rice remains nutty and chewy without becoming mushy like other grains. When the seeds pop and open into butterflies, they make for a very pretty fluffy dish and they always make me smile.
From a nutritional point of view, this dish is balanced, with a good source of plant and animal protein, low fat and a slow-release energy content that keeps me full for longer. I have cooked this for many people and they have always loved it so I know it is a people-pleaser.
It is very easy to get this dish ready because oyster mushrooms are one of the least delicate and sturdiest mushrooms. They keep for long, their skin does not bruise and they are meaty and firm so you can buy a big bunch and keep them in the fridge for a few days to use in various dishes (this is why you see them being used across recipes here). And, like most mushrooms, they cook fast, so you can just chop a few and add them when the rice is ready.
Unlike other breakfast bowls, this cannot be made the night before. However, you should cook the rice in advance, keep it cooked in a sealed contained in the fridge and eat it through the week. Cooked, it can keep for 4-5 days so you can experiment with a few recipes.
Recipe: Mushroom wild rice bowl
Tummy warming and earthy mushroom bowl with nutty wild rice that is as delicious as it is healthy. The velvety texture of the mushroom and the buttery broth marry perfectly well with the toasted flavor of the wild rice.
- 30gr Wild rice
- 1/2 Sachet of Campbell's mushroom soup
- 200ml Water
- 100 gr Oyster mushrooms
- Pinch of rosemary
- Pinch of thyme
- 1 Egg
- 1 Tbsp olive oil
- Pinch of Himalayan salt
- Pinch of pepper
- BOIL: Bring 150 ml of water to a boil, pour the wild rice, lower the heat to a simmer and cover. Let the wild rice cook until soft. Depending on the type of rice and brand, it might take 40min to an hour. Keep an eye on the rice and make sure it does not run out of water before being cooked.
- CHOP: Cut the mushrooms in equally sized pieces and keep aside.
- SIMMER: Once the rice is cooked, remove from the stove and let it rest covered for 5-10 more minutes. Drain any extra water and keep the rice aside. Heat the olive oil and add the mushrooms. Lower the heat and cook the mushrooms for 3min. Add half of the powder in a Campbell instant mushroom soup sachet, the salt, spices and 50ml of hot water and keep stirring until the mushrooms are soft, that should be another 5min maximum.
- INCORPORATE: Once the mushrooms are ready, add the rice to the pot and continue stirring for 3-4min to properly incorporate all ingredients. Lastly, add the egg, whole, and stir for 1 minute so the egg mixes well but it is not overcooked.
- SERVE: Serve the mushroom wild rice porridge in a bowl, top with a pinch of pepper and maybe some sesame seeds. You may also add some chopped fresh parsley.
How long to cook wild rice: There are many different kinds of wild rice which is why it is impossible to predict how long it will take for it to cook. I can guarantee it will take a minimum of 30min so you can leave the rice cook for half an hour and then keep checking every few minutes to ensure it cooks through without running out of water.
Any rice, any mushroom: This bowl can be prepared with any kind of rice or grain, but I do feel the wild rice is the best match for the earthy mushrooms. I love oyster mushrooms but any mushroom or combination of them will make this recipe yum.
Why Campbells soup: I use Campbell's instant soup because it is readily available across the world and adds to the earthy flavor of the dish. You could replace it with any broth, canned or instant soup. Taste the broth before serving to see if it needs more salt (Campbell's soups tend to be on the sweet side hence require more salt).
Cook ahead: I like to cook wild rice the evening before so that I can get the bowl ready in the morning quickly. Cooked, it will keep in the fridge easily, for 3-4 days in a sealed container.
Amount Per Serving: Calories: 354Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 186mgSodium: 123mgCarbohydrates: 22gFiber: 4gSugar: 2gProtein: 14g
Values may vary depending on ingredients and brands used.
Possible variations to this wild rice bowl
This recipe is quite simple and has very few ingredients but it can be mixed up a bit based on what is in your fridge. Here are a few creative ideas to try:
- Any mushroom: You can use any mushrooms you have available for this recipe, even dried ones, the point is to add the earthy flavor of the mushrooms to the chewy nutty rice.
- Egg white: Substitute the egg for egg white powder or frozen to reduce the cholesterol and fat percentage.
- Any broth: Campbells soup sachet can be replaced with water or with any broth you have, even broth cubes if you don’t have anything else.
- Garlic and parsley: I prefer not to eat garlic in the morning, but this dish is the perfect candidate for some finely chopped garlic which you can fry for 2min before you cook the mushrooms. You can also use garlic powder.
- Turmeric: You can add a spoon of turmeric powder to the mushrooms for an Indian inspired version.
- Make it a porridge: Turn this into an even more comforting recipe by making it into congee. To do that, add more water (about half a cup to a cup) and the other half of the dried instant soup sachet and let the rice cook for another 20-30min until it reaches the desired consistency and it is creamy and porridge-like. Top with a dash of sesame oil, chilli oil, soy sauce and some friend garlic or shallots.
Make this recipe with <250 kcal
The majority of the calories in this dish come from the egg and the olive oil used to cook the dish. Here is what you can do to reduce the calories:
- Reduce 70 Kcal: Reduce the amount of olive oil you use to a couple of drops by using a non stick pan and oil spray instead.
- Reduce 50 kcal: Forgo the Campbell soup sachet.
So, to make this recipe 250kcal you should cook with plain water and reduce or eliminate as much as possible the olive oil.