Vegan Marinated Mushroom Bowls with Lentils and Wild Rice

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It’s time for some more Meatless Monday inspiration! Last week I shared the 2017 bowl trend, and this week I’ve got another delicious way to enjoy it. These mushroom bowls are healthy, but satisfying. They’re stocked with veggies, including quick, homemade marinated mushrooms, cabbage, and cucumbers. Each bite is also rich in plant-based protein from both lentils and wild rice. Everything is tied together with Asian inspired flavors, but no added sugars. Altogether, it’s a flavorful yet nourishing meal that can be made ahead.

Marinated Mushroom Bowls with Lentils and Wild Rice

Marinated mushrooms may sound like a jarred cocktail party appetizer, but in this recipe they’re quickly marinated from fresh. This allows those nutrient-dense gems to retain their rich and meaty flavor, and avoids loads of added sugar and sodium. And you may not know it, but mushrooms are high in several vitamins, with naturally dairy-free vitamin D at various levels.

And mushrooms are of course delicious! They’re the focal point for these earthy, Asian-inspired mushroom bowls. But the goodness doesn’t stop there. This healthy weekday lunch or dinner also contains crunchy vegetables, nutty “grains”, pulses, and a fresh squeeze of citrus. You can enjoy these mushroom bowls immediately, or pack them into lunch containers and enjoy them over the next couple of days.

Marinated Mushroom Bowls with Lentils and Wild RiceThis recipe with photo for vegan marinated mushroom bowls was shared with us by the Mushroom Council.

Special Diet Notes: Marinated Mushroom Bowls

By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally gluten-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

For soy-free marinated mushroom bowls, you can swap in coconut aminos for the soy sauce. They are slightly sweeter and less salty than soy sauce or tamari, so you may want to season to taste with a little salt.

Marinated Mushroom Bowls with Lentils and Wild Rice
 
Prep time
Total time
 
Author:
Serves: 4 servings
Ingredients
Marinated Mushrooms:
  • ¼ cup extra-virgin olive oil
  • 2 tablespoons unseasoned rice vinegar
  • 1 tablespoon low-sodium soy sauce or wheat-free tamari (for gluten-free)
  • 2 teaspoons dark sesame oil
  • 1 teaspoon chili oil
  • 1 green onion, thinly sliced
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon sesame seeds
  • 8 ounces crimini mushrooms, thinly sliced
Other:
  • 2 cups thinly sliced purple cabbage
  • 1 tablespoon fresh lime juice
  • pinch of salt
  • 2 teaspoons low-sodium soy sauce or wheat-free tamari (for gluten-free), divided
  • 2 cups cooked French lentils
  • 1 cup cooked wild rice
  • 1 cup chopped cucumber
Instructions
  1. To marinate the mushrooms, whisk together the olive oil, rice vinegar, soy sauce, sesame oil and chili oil in a shallow bowl.
  2. Stir in the green onion, cilantro and sesame seeds. Add the mushrooms and gently toss in marinade. Cover and let rest 30 minutes.
  3. Place the cabbage in a medium bowl and toss with lime juice and a pinch of salt.
  4. Stir 1 teaspoon of the soy sauce or tamari into the lentils and 1 teaspoon into the wild rice.
  5. To serve, arrange equal amount of mushrooms, cabbage, lentils, wild rice and cucumbers in each of 4 bowls.
  6. Drizzle with the remaining marinade and garnish with chopped cilantro, sliced green onions and black sesame seeds. Serve with lime wedges.

More Meatless Monday Meal Recipes

Thai Peanut Veggie Sandwiches (vegan, optionally gluten-free & optionally nut-free)

Easy Thai Peanut Veggie Sandwiches Recipe (Vegan, Dairy-Free & optionally Gluten-Free)Winter One-Pot Lentils & Rice (vegan, gluten-free & allergy-friendly)

Winter One-Pot Lentils and Rice (Pressure Cooker / Instant Pot, Gluten-free, Vegan Recipe)Mushroom Pasta Bake (vegan & nut-free)

Vegan Mushroom Pasta Bake Recipe with Dairy-Free White Wine Cream Sauce

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.