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This vegan recipe combines wild rice and steam-fried vegetables for a healthy alternative to traditionally greasy fried rice. To make this a hearty one-dish meal, you can mix in a can of cooked black beans with the rice.

healthy alternative


  • 5 ounces fresh shiitake mushrooms, stems removed
  • 1 large white onion, cut into ½-inch pieces
  • 2 tablespoons grated fresh ginger
  • 1 cup uncooked wild rice, rinsed and drained
  • 1 cup red sweet pepper strips
  • ¾ cup thin, bite-size carrot strips
  • 1 clove garlic, minced
  • 2 tablespoons reduced-sodium tamari sauce
  • 1 tablespoon brown rice vinegar
  • 1 cup thinly sliced napa cabbage
  • 1 cup thinly sliced baby bok choy
  • ¼ cup slivered green onions
  • ¼ teaspoon freshly ground white or black pepper
  • 1 tablespoon finely snipped fresh cilantro
  • 1 tablespoon sesame seeds


  1. Slice mushroom caps. In a medium saucepan cook half of the mushrooms with the white onion and ginger in ¼ cup water over medium-low heat 4 to 5 minutes or until onion is tender. Add 1¾ cups water, bring to boiling, and stir in wild rice. Return to boiling; reduce heat, and simmer, covered, 40 to 45 minutes or until rice is tender.
  2. Meanwhile, in a large skillet cook sweet pepper, carrots, and garlic in ¼ cup water 2 to 3 minutes or until carrots are nearly tender. Combine tamari sauce and vinegar; stir into carrot mixture. Stir in cabbage, bok choy, green onions, pepper, and the remaining mushrooms. Cook 2 to 3 minutes or until cabbage and bok choy are slightly wilted.
  3. Serve vegetable mixture over rice or stirred into rice. Sprinkle with cilantro and sesame seeds.

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Stirred-Not-Fried Wild Rice

about the author

Darshana Thacker Wendel

Darshana Thacker Wendel is a vegan chef specializing in whole-food, plant-based cuisine. A graduate of the Natural Gourmet Institute, she is the author of the Forks Over Knives: Flavor! cookbook, recipe author for the book Forks Over Knives Family, and recipe contributor to The New York Times best-selling book The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives magazine, and LA Yoga magazine online. Visit for more.

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