Yellow Curried Rice and ‘Shrooms
I have been on a yellow curry powder kick lately and add it to all the stir-fry dishes I make because it has such a pungent, warming, and spiced taste to the food so here is a great, easy weeknight dinner recipe that is quick to make after a busy day at work. It is even quicker if you have leftover brown rice in the fridge. It can also be made during meal prep Sundays for the upcoming week.
With a good source of protein and iron per serving, this is a great meal for vegetarians and vegans as we should really be aiming for at least 20g of protein per meal. It’s important to spread your protein out during the day rather than eat it all at once because our body has a certain threshold of how much protein per meal is used for muscle synthesis. The rest is then stored as fat.
Please note that this is not a low FODMAP-friendly meal as mushrooms, garlic, and brown rice can be high in FODMAPs (fermentable fibre) which can aggravate IBS (irritable bowel syndrome) in many people. If your digestive symptoms get aggravated with this meal or you know that these foods (garlic, mushrooms and/or brown rice) give you bloating, gas, heartburn, diarrhea and/or constipation, we can investigate this further through a naturopathic consultation and get to the root cause of your IBS symptoms. Book your virtual alignment call below.
Yellow Curried Rice and ‘Shrooms Recipe
INGREDIENTS:
Makes 1 serving.
1 tsp grapeseed oil
1 clove minced garlic
1 cup sliced button mushrooms
1 head of bok choy
1/3 cup canned coconut milk
3/4 tsp yellow curry powder
½ cup cooked brown rice
METHOD:
1. Heat the oil in a frying pan on medium heat.
2. Once heated, add the garlic and let it sizzle for 30 seconds.
3. Add the mushrooms and bok choy to the pan and let it cook on medium-low heat, covered. You may want to add a tiny amount of water to prevent the veggies from sticking to the pan.
4. Once the bok choy is tender, add the coconut milk and yellow curry powder, mix and let it cook for 1 minute.
5. Stir in the cooked brown rice and let it all cook for 3-5 minutes until the rice is warm and has picked up some of the yellow colour.
6. It is now ready to serve with a dash of your favourite hot sauce on top or eat it alone and it is still delicious.
Nutrition Facts (per serving/recipe):
436.8kcal | Total fat: 18.5g | Saturated fat: 10.9g | Trans fats: 0g | Cholesterol: 0mg | Sodium: 370.4mg | Total carbohydrates: 47.1g | Dietary fibre: 12.9g | sugar: 9.7g | Protein: 23.4g | Vitamin A: 117% | Vitamin C: 358% | Calcium: 77% | Iron: 55% (9.9mg) | Folic acid: 347mcg | Calcium: 774mg
