This Mediterranean Mushroom & Rice Stir-Fry gives you a quick, healthy, and budget-friendly one-skillet dinner packed with fiber, protein, and big flavor.
For more easy Mediterranean dinners, check out our Turmeric cauliflower and chickpea, Mediterranean greens and beans, healthy orzo and beans, and dense chickpea sweet potato salad.
A One-Skillet Meal That’s Full of Mediterranean Flavor
If you’re looking for a nutritious weeknight dinner that tastes vibrant and feels effortless, this Mediterranean Mushroom & Rice Stir-Fry is the one. 🌿 It’s a simple dish built on fiber-rich ingredients like mushrooms, lentils, and spinach, all tossed with rice for a protein-rich and satisfying meal.
Louise and I love this recipe because it brings the ease of a stir fry into a mediterranean-style eating pattern. We know stir fries aren’t traditionally Mediterranean, but we crafted this one to fit beautifully into that lifestyle using pantry staples, wholesome veggies, and a bright lemony sauce.
And honestly, once we tasted it, we knew we were onto something. We’ll definitely be making more Mediterranean diet–friendly stir fries, because they’re just so easy, healthy, and delicious.
It’s a budget friendly vegetarian dinner you can make in one skillet, perfect for busy cooks who want something cozy, healthy, and flavorful without extra dishes. 🍋 Thanks to the lentils and mushrooms, it delivers the same satisfaction you’d expect from hearty comfort food.
Think of it as a mediterranean rice bowl meets a quick skillet dinner — simple, nourishing, and bursting with flavor. 🍽️
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Mushrooms: Any variety works—cremini, button, portobello, or a mix. Swap with zucchini or eggplant if you’re out. This keeps your vegetable rice stir fry hearty and flavorful.
- Lentils: Use canned brown, green, or black lentils, or any cooked dried lentils you have on hand. Substitute chickpeas, or white beans for a different high protein vegetarian stir fry twist. If you eat meat, we also made a Mediterranean Chicken and Rice Stir Fry on our sister blog.
- Cooked Rice: Basmati, jasmine, or long-grain all work. Substitute farro, barley, or cooked bulgur for a more rustic mediterranean weeknight meal.
- Baby Spinach: Substitute kale, Swiss chard, or frozen spinach (thawed and drained).
- Extra Virgin Olive Oil: Use avocado oil or light olive oil. For oil-free cooking, sauté with vegetable broth.
- Vegetable Broth: Swap with chicken broth, mushroom broth, or water with a pinch of salt.
- Lemon Juice: Substitute red wine vinegar, white wine vinegar, or a squeeze of lime.
- Tomato Paste: Replace with tomato purée, ketchup, sun-dried tomato pesto, or a spoonful of crushed tomatoes cooked down.
- Garlic: Fresh is best, but garlic powder or jarred garlic work in a pinch.
- Oregano: Swap with dried basil, thyme, rosemary, or paprika for a warmer profile.
- Salt & Pepper: Adjust to taste; add red pepper flakes for a hint of heat.
How to Make Mushroom and Rice Stir-Fry
Step 1. Make the Mediterranean Stir Fry Sauce
In a small bowl, whisk together the broth, olive oil, lemon juice, tomato paste, grated garlic, oregano, salt, and black pepper. The sauce should look smooth. Set it aside so it’s ready when the pan gets busy.
Step 2. Sauté the Onion and Mushrooms
Warm a little olive oil in a large skillet over medium heat. Add the chopped onion and sliced mushrooms, sprinkle with a pinch of salt, and cook for about five minutes. Stir often until the mushrooms shrink and the onion softens. This is the base that gives your healthy skillet dinner lots of flavor.
Step 3. Warm the Lentils and Rice
Add the lentils and cooked rice to the pan. Stir for about one minute so everything warms up and the grains separate. At this point, the dish will already look hearty and comforting.
Step 4. Pour in the Sauce
Give the sauce a quick stir, then pour it into the skillet. Raise the heat slightly and mix everything well. Let it simmer for a couple of minutes so the garlic softens and the flavors come together. The rice and lentils will soak up the sauce, turning the whole pan glossy, fragrant, and deeply flavorful. It’s the moment when simple ingredients become a satisfying mediterranean rice bowl.
Step 5. Add the Spinach
Finish by adding the baby spinach. Stir for one minute, just until it wilts and blends into the dish. Taste and adjust with more salt, pepper, or lemon juice. Serve warm with fresh herbs if you like.
Tips
- Brown the mushrooms well so they develop a deeper flavor and give the dish that cozy “comfort food” feel you expect from a good mushroom lentil recipe.
- Don’t skip the lemon. That little hit of brightness lifts the whole dish and makes the sauce taste fresher.
- Taste as you go. Lentils and mushrooms absorb seasoning differently, so adjust the salt, pepper, and lemon juice at the end.
- Let the sauce cook for a minute to mellow the garlic, warm the tomato paste, and thicken just enough to coat everything nicely.
- Add more veggies if you like. Peas, kale, zucchini, or peppers all blend well and keep it a truly plant based mediterranean recipe.
- Keep it simple with pantry staples. This entire recipe is meant to be a pantry friendly vegetarian meal, so feel free to use what you already have.
- Finish with fresh herbs. Parsley or basil adds a burst of freshness and color.
Frequently Asked Questions
Yes, canned mushrooms work in a pinch. Just drain them well and sauté briefly to remove excess moisture.
Any long-grain variety—basmati, jasmine, or even brown rice—works well. Leftover rice is great for a quick healthy skillet dinner.
No, you can swap them for chickpeas, white beans, chicken, or even more veggies. Lentils just add great texture and plant protein.
Absolutely. Rotisserie chicken or cooked chicken pieces—whether thighs or breasts—work beautifully and turn this into a more traditional mediterranean weeknight meal. We even made a similar Mediterranean Chicken and Rice Stir Fry on our sister blog if you want to try the meatier version.
Yes. It reheats very well and holds up for 3–4 days in the fridge.
Definitely. Use the biggest skillet you have so the mushrooms brown instead of steaming.
More Easy Healthy Dinners
- Easy Mediterranean lentils and rice
- Chickpea orzo skillet
- Easy black beans and rice
- Lentil potato patties
- Turmeric rice with chickpeas
- Mediterranean lentil and orzo
- Greek lentil soup
- Easy Greek chickpea soup
If you tried this Mediterranean Mushroom & Rice Stir Fry recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Mushroom & Rice Stir-Fry (Quick and Healthy)
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium onion chopped
- 10 ounces mushrooms sliced
- 2 cans lentils drained and rinsed 15 oz / 400 g each can — or 1½ cups / 230 g cooked lentils
- 1½ cups cooked rice basmati or any long-grain rice — or ½ cup / 100 g uncooked rice to be cooked in water or broth
- 2 handfuls baby spinach
Mediterranean Stir Fry Sauce
- 4 tablespoons vegetable broth or chicken broth or water
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon tomato paste
- 2 cloves garlic grated
- 1 teaspoon dried oregano or paprika
- ½ teaspoon salt + black pepper to taste
Instructions
- Make the sauce: In a small bowl, whisk together 4 tablespoons vegetable broth, 2 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon tomato paste, 2 cloves garlic, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper. Set aside.
- Cook the onion and mushrooms: Heat 1 tablespoon extra virgin olive oil in a large skillet over medium heat. Add 1 medium onion (chopped) and 10 ounces mushrooms (sliced), season with a pinch of salt, and cook for 5 minutes stirring often until they start to brown.
- Add the lentils and rice: Stir in 2 cans lentils (drained and rinsed) and the 1½ cups cooked rice. Cook for 1 minute to warm everything through.
- Pour in the sauce: Pour the stir fry sauce into the skillet. Cook on medium-high heat, stirring often, until everything is coated and you smell a fragrant garlic aroma.
- Add the spinach: Add the spinach and stir for 1 minute, or until it wilts and blends into the stir fry. Taste and adjust with more salt, pepper, or lemon juice. Serve right away with extra fresh parsley and yogurt on top.
Notes
- Mushrooms → Cremini, button, portobello, or mixed. Swap with zucchini or eggplant if needed.
- Lentils → Canned or cooked brown/green/black lentils. Substitute chickpeas or white beans.
- Cooked Rice → Basmati, jasmine, or long-grain. Swap with farro, barley, or bulgur.
- Baby Spinach → Kale, Swiss chard, or thawed/drained frozen spinach.
- Extra Virgin Olive Oil → Avocado oil, light olive oil, or vegetable broth for oil-free sautéing.
- Vegetable Broth → Chicken broth, mushroom broth, or salted water.
- Lemon Juice → Red wine vinegar, white wine vinegar, or lime juice.
- Tomato Paste → Tomato purée, ketchup, sun-dried tomato pesto, or reduced crushed tomatoes.
- Garlic → Garlic powder or jarred garlic.
- Oregano → Dried basil, thyme, rosemary, or paprika.
- Salt & Pepper → Adjust to taste; add red pepper flakes for heat.
- Brown the mushrooms well for deep flavor and that cozy comfort-food vibe.
- Don’t skip the lemon—its brightness lifts the entire dish.
- Taste as you go and adjust salt, pepper, and lemon at the end.
- Let the sauce cook a minute to mellow the garlic and thicken enough to coat everything.
- Add extra veggies like peas, kale, zucchini, or peppers to keep it plant-forward.
- Rely on pantry staples—this recipe is built to be flexible and forgiving.
- Finish with fresh herbs such as parsley or basil for color and freshness.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze them for up to 3 months.
Nutrition
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