Gluten Free, Vegan, Mushroom, Kale, and Brown Rice Sauté

Posted by on Sep 5, 2013 in Fall, Main Dishes, Seasonal | 0 comments

… A Nutritious and Delicious Quick Lunch for One! 

Mushroom, Kale, Brown Rice Sauté by

Now that the kids are back in school and you’re not trying to keep all those hungry mouths fed with healthy, kid-friendly meals, take a few minutes (or more if available) to enjoy this tasty and nutrient-packed lunch just for one … you. It’s filled with adult-flavors that are sure to satisfy your long-neglected taste buds, give you a lunch time that’s a bit more refined than sandwiches, fruit, and chips, and provide you with sustained energy in preparation for when the kids come barging through the door hungry and ready with after-school needs. You deserve at least that much after a long summer of fun, non-stop activities, and being at the beck-n-call of others, right? I’ll answer this one for you … YES!

Super simple ingredients, only takes about 10 minutes from prep to tastebuds, and travels and reheats well if you’re packing it up for your workday lunch. And I can’t forget to mention that it’s free of the top eight allergens, as well as corn, and is a perfect vegan, vegetarian, or Meatless Monday dish. Ring the lunchtime bell and sit at your – adult – table for one.


Gluten Free, Vegan Mushroom, Kale and Brown Rice Sauté


No Shell Fish Bug No Tree Nuts Bug No Peanut Bug No Soy No Corn No Eggs Bug No Dairy Bug No Gluten BugPrep time: about 5 minutes

Cook time: about 5 minutes

Makes one serving. 



1-2 Tablespoons extra-virgin olive oil

8 ounces sliced, fresh baby portobello mushrooms, washed*

1 cup shredded or finely chopped kale leaves, spines removed

1 cup cooked brown rice

8 yellow grape tomatoes, sliced in half or thirds

pinch of salt, optional



Heat 1 Tablespoon oil over medium to medium-high heat. Add mushrooms and sauté about 3 minutes, stirring often to brown and give a good sear. Stir in the kale, brown rice, and tomatoes. Add more oil if necessary. Cook about 2 minutes, just until the kale begins to wilt and the rice and tomatoes are warm. Season with salt, if desired. Serve hot.

Store completely cooled leftovers, or next day’s work lunch, in an airtight, resealable container in the fridge. Reheat in the microwave.

*To easily wash mushrooms, which won’t cause them to become mushy if they’re simply rinsed, I like to rinse and spin them in a salad spinner. Works very well with Portobellos, even sliced ones, because they’re more firm than button mushrooms.

Safe food is a journey … Thrive!™

Other recipes you might enjoy:

Lemon Cilantro Brussels Sprouts with Pine Nuts

Lemon Cilantro Brussels Sprouts with Pine Nuts

Gluten-free, Dairy-free Black Rice Lemon Kale Salad

Black Rice Lemon Kale Salad

Gluten-free, Dairy-free Basil Pesto Pasta with Pine Nuts

Basil Pesto Pasta with Pine Nuts

Leave a Reply

Your email address will not be published. Required fields are marked *