Mushroom and mixed grain stir-fry for a healthy dinner

When you want to stay healthy during winter, you need all of the colourful vegetables and you don’t want to get bored with your food, do you? If you’re following a vegan and vegetarian diet or just want to cut out meat once or twice a week, this mushroom and mixed grain stir-fry is the meal for you. Filled with crunchy and healthy ingredients, you’ve got the perfect quick and easy winter meal sorted.

ALSO READ: Quick lamb and mushroom curry: Surprise your family with flavour

Mushroom and mixed grain stir-fry tips

You can use all kinds of grains like quinoa, brown rice or any other variations and combinations you might have. Even leftover rice works wonders with this stir-fry vegetable dish. Make sure you’ve got all of the ingredients chopped and ready as you cook on a very high heat to seal in the flavours and keep the crunchy textures of most of the ingredients. The mushrooms add that meatiness you want, especially if you’re used to adding chicken or beef to your stir-fry. If you don’t eat eggs or dairy, you can easily omit these ingredients from the recipe.

ALSO READ: Eggplant lasagne boats for a hearty and delicious Father’s Day

Enjoy more simple, healthy and flavoursome meals this week, just like with this mushroom and mixed grain stir-fry.

Last updated on 19 June 2023

Mushroom and mixed grain stir-fry recipe

5 from 2 votes

Recipe by South African Mushroom Farmers’ Association Course: Lunch, DinnerCuisine: GlobalDifficulty: Easy

Prep time

5

minutes

Cooking time

11

minutes

Total time

16

minutes

Brighten up your day with this Chinese-style mixed grain Stir-fry. Full of bold colours, this dish is ready in under thirty minutes.

Ingredients

• egg

• 5 ml 5 sesame oil

• 5+15 ml 5+15 oil

• 250 g 250 mushrooms, quartered

• ½ small ½ red cabbage, shredded

• ½ ½ carrot, thinly sliced into strips

• 3 3 spring onions, thinly sliced

• 2 cloves 2 garlic, crushed

• 1 1 red chilli, chopped

• 15 ml 15 soy sauce

• 45 ml 45 oyster or black bean sauce

• 80 g 80 frozen peas

• 60 g 60 bean sprouts, optional

• 250 g 250 mixed grains or brown rice, cooked

Method

• Whisk the egg and sesame oil in a bowl. Heat a wok or frying pan over a high heat. Add 5ml oil. Swirl to coat.
• Add the egg mixture and swirl to coat. Cook for 1 minute or until just set. Transfer to a board. Roll up and thinly slice. Set aside. Heat the oil in a wok or frying pan and fry the mushrooms for 3-4 minutes. Add the cabbage, carrot, spring onions, garlic and chilli. Stir fry for 5 minutes.
• Add the remaining ingredients and cook for 2-3 minutes.

Notes

• Cook’s note – Add stir-fried beef or chicken strips if desired.

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