Guide · Nov 2, 2026
Mushroom and Kale Wild Rice Bowl
Chewy wild rice tossed with browned mushrooms, garlic, thyme and wilted kale, finished with tamari and lemon and topped with toasted pecans and cranberries. Vegan, gluten-free, and it keeps well for lunches.
Last updated
Short answer: Simmer 1 cup of wild rice in 4 cups of water for 40 to 55 minutes, until the kernels split open, then drain it. While it cooks, brown 1 pound of sliced mushrooms with onion, garlic and thyme, wilt in a bunch of chopped kale, and finish with tamari and lemon. Toss it all with the rice and top with toasted pecans and dried cranberries. It makes 4 bowls in about an hour.
This recipe was developed by Michael Gonzales from standard ratios.
Prep time: 15 min Cook time: 50 min Total time: 1 hr 5 min
What do you need for a mushroom and kale wild rice bowl?
Makes 4 bowls.
- 1 cup (about 160 g) wild rice
- 4 cups water
- 3 tablespoons extra virgin olive oil, divided
- 1 medium onion, diced
- 1 pound white or cremini mushrooms, sliced
- 3 garlic cloves, minced
- 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
- 1 bunch kale (about 200 g after stemming), chopped
- 1 tablespoon tamari (or soy sauce if you don't need it gluten-free)
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt, plus more to taste
- 1/2 cup pecans, toasted and roughly chopped
- 1/3 cup dried cranberries
Wild rice is grown both in cultivated paddies and in lakes and rivers. The Minnesota Cultivated Wild Rice Council says that when they're processed the same way, there's no difference in how they cook [5]. Buy 100% wild rice rather than a blend if you want the chewy, nutty texture this bowl is built around.
How do you cook wild rice?
The Minnesota Cultivated Wild Rice Council says to add 1 cup of wild rice to 3 to 4 cups of boiling water, simmer 30 to 60 minutes until the kernels open, then drain off the extra water [5]. University of Minnesota Extension gives the same method with 3 cups of water and 30 to 45 minutes [4]. Times vary by brand and how the rice was processed, so start checking at 35 minutes.
You're looking for kernels that have split and curled open to show the light inside, with some chew left. One cup of uncooked wild rice makes 3 to 4 cups cooked [5].
How do you make the mushrooms and kale?
The trick with mushrooms is a hot pan and patience. If you stir them too early, they steam instead of brown. Give them 4 or 5 minutes before the first stir, and use the biggest skillet you have.
Kale goes in last and only needs a few minutes. Add it in handfuls so it fits, and stop as soon as it's bright green and tender.
Can you make wild rice bowls ahead?
Yes, and this bowl holds up better than most. Wild rice stays chewy in the fridge, and the kale doesn't go soggy the way lettuce would. Store the pecans separately so they stay crisp.
Refrigerate leftovers within 2 hours and eat them within 3 to 4 days, the window USDA gives for refrigerated leftovers [2]. Eat it cold, at room temperature, or warmed in a skillet with a splash of water.
How do you wash kale and mushrooms?
Rinse kale leaves under running water and rub them to loosen grit, then dry them. FDA advises washing produce under running water and not using soap or produce wash [3]. For mushrooms, a quick rinse right before slicing is fine. Don't soak them, and pat them dry so they brown.
How many calories are in a mushroom and kale wild rice bowl?
About 420 calories per bowl, with 13 grams of protein, 8 grams of fiber and about 580 mg of sodium. That's our estimate from USDA FoodData Central values for each ingredient [1], so it shifts with your brand of tamari and how much salt you add.
| Per bowl (1/4 of recipe) | Amount |
|---|---|
| Calories | about 420 |
| Protein | 13 g |
| Fat | 22 g |
| Carbohydrate | 50 g |
| Fiber | 8 g |
| Sugars | 13 g |
| Sodium | about 580 mg |
Estimate from USDA FoodData Central (SR Legacy) values [1].
Most of the sugar comes from the dried cranberries. Leave them out or use half if you'd rather.
What goes well with this bowl?
It's a full meal on its own, but it also works as a hearty side. For more grain basics, see our guide to how to cook quinoa, rice, lentils and beans. For another grain bowl, try the lemon herb quinoa with roasted vegetables or the red lentil soup with spinach. Our kitchen equipment guide covers the skillet and pot you'll use here.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: wild rice, raw (FDC ID 169726); mushrooms, white, raw (169251); kale, raw (168421); onions, raw (170000); garlic, raw (169230); oil, olive, salad or cooking (171413); soy sauce made from soy (tamari) (174278); thyme, fresh (173470); nuts, pecans (170182); cranberries, dried, sweetened (171723); lemon juice, raw (167747); salt, table (173468).
- USDA Food Safety and Inspection Service. Leftovers and Food Safety.
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely.
- University of Minnesota Extension, Real Life Good Food. Wild or Brown Rice.
- Minnesota Cultivated Wild Rice Council. Wild Rice Questions.
Photo: Mushrooms and Spinach by Ellie Burgin, via Pexels (Pexels license).
Swaps and substitutions
- Other mushrooms: shiitake, oyster or a mix all work. Remove shiitake stems.
- Other greens: Swiss chard or spinach in place of kale. Spinach wilts in about 1 minute.
- Other nuts: walnuts or toasted pumpkin seeds instead of pecans.
- Lower sodium: use a reduced-sodium tamari and cut the salt to 1/4 teaspoon, then add more lemon.
- More protein: stir in a drained 15-ounce can of white beans or chickpeas with the kale.
Mushroom and Kale Wild Rice Bowl
Chewy wild rice tossed with browned mushrooms, onion, garlic, thyme and wilted kale, finished with tamari and lemon and topped with toasted pecans and dried cranberries. Vegan and gluten-free.
By Michael Gonzales
- Prep
- 15 min
- Cook
- 50 min
- Total
- 1 hr 5 min
- Makes
- 4 bowls
Ingredients
- 1 cup wild rice, 100% wild rice, not a blend
- 4 cups water
- 3 tbsp extra virgin olive oil, divided
- 1 medium onion, diced
- 1 lb white or cremini mushrooms, sliced
- 3 garlic cloves, minced
- 1 tsp fresh thyme leaves, or 1/2 teaspoon dried
- 1 bunch kale, stems removed, leaves chopped (about 200 g)
- 1 tbsp tamari, or soy sauce if you don't need it gluten-free
- 2 tbsp fresh lemon juice
- ½ tsp salt, plus more to taste
- ½ cup pecans, toasted and roughly chopped
- ⅓ cup dried cranberries
Method
- Rinse the wild rice in a strainer. Bring the 4 cups of water to a boil in a medium saucepan, add the rice, return to a boil, then cover, lower the heat and simmer for 40 to 55 minutes, until most kernels have split open but are still chewy. Start checking at 35 minutes. Drain off any extra water.
- While the rice cooks, toast the pecans in a large dry skillet over medium heat for 4 to 5 minutes, stirring often, until fragrant. Move them to a plate and let them cool, then chop.
- Wash the kale under running water, dry it and chop it. Quickly rinse the mushrooms, pat them dry and slice them.
- Heat 2 tablespoons of the olive oil in the same large skillet over medium-high heat. Add the mushrooms in an even layer and cook without stirring for 4 to 5 minutes, until browned underneath. Stir and cook 3 to 4 minutes more.
- Add the remaining 1 tablespoon olive oil and the onion. Cook for 5 minutes, stirring now and then, until the onion is soft. Add the garlic and thyme and cook for 1 minute.
- Add the kale a handful at a time with the salt, stirring until it wilts, 3 to 4 minutes. Take the pan off the heat and stir in the tamari and lemon juice.
- Add the drained wild rice to the skillet and toss. Taste and add more salt or lemon if needed. Spoon into bowls and top with the pecans and dried cranberries.
Food safety and storage
- Refrigerate leftovers in a covered container within 2 hours.
- We'd eat them within 3 to 4 days, the window USDA gives for refrigerated leftovers.
- Wild rice is naturally gluten-free, but tamari and soy sauce vary. If you avoid gluten, choose a tamari labeled gluten-free.
- Pecans are a tree nut. Leave them out or use toasted pumpkin seeds for a nut-free bowl.
Nutrition per serving (estimate)
420 kcal · protein 13 g · carbs 50 g · fiber 8 g · fat 22 g · sugars 13 g · sodium 580 mg
Estimate from USDA FoodData Central (SR Legacy) values for each ingredient. Values change with brands and portion sizes.
Frequently asked questions
How long does wild rice take to cook?
Usually 30 to 60 minutes, depending on the brand. Simmer 1 cup of wild rice in 3 to 4 cups of water until the kernels split open but are still chewy, then drain off any extra water. Start checking at about 35 minutes.
How much cooked wild rice does 1 cup uncooked make?
About 3 to 4 cups cooked, according to the Minnesota Cultivated Wild Rice Council. That's enough for this recipe's 4 bowls.
Is wild rice gluten-free?
Wild rice itself contains no gluten. Check the tamari or soy sauce you use, since some soy sauces are made with wheat. Choose a tamari labeled gluten-free if you need it.
Can I use a wild rice blend instead?
You can, but blends usually include other rices that cook faster. Follow the package directions for the blend and expect a softer, less chewy bowl.
How long do wild rice bowls keep in the fridge?
Refrigerate leftovers within 2 hours and eat them within 3 to 4 days, the window USDA gives for refrigerated leftovers. Keep the pecans separate so they stay crunchy.
Written by
Michael Gonzales
Founder & Editor
Michael Gonzales is the founder of Cloudalien Technologies LLC, the company that owns ElectricDiet, and he edits every page on the site. ElectricDiet publishes plant-based recipes, food lists, meal plans and grocery guides. Michael is not a doctor or registered dietitian, so nothing on ElectricDiet is medical advice.