Artichoke, Leek and Mushroom Fried Parsnip “Rice” is a healthy, gluten-free dinner recipe that’s Whole 30 compliant. Just 6 ingredients is all you need!
Hello from the other side of the new year! How was your celebration? The boys and I spent the last however many days (I’m still not 100% sure what day of the week it is if I’m being totally honest!) with friends, family, relaxing, napping (and I don’t mean Cameron, who we transitioned out of the 2-1/2 hour nap inducing Rock ‘n’ Play, and into a 33 minute nap producing flat bassinet – WOOF!) cleaning, and in general being total bums. I wasn’t mad about it. ?
I know everyone’s feeling the hard slap of reality heading back to work and school this week, but as much as I enjoyed bumming around last week, we were so ready to get back into a routine which means cooking dinner every night again. And like most people in January, I packed our weekly menu with super healthy dishes like Artichoke, Leek and Mushroom Fried Parsnip “Rice”! Put that spiralizer you got for the holidays to good use to make this incredible, Whole 30 compliant light main or side dish that, trust me, tastes way better than it looks!
Oh man, there are so many wonderful things about this dish that I don’t even know where to start. I guess I should tell you about it first! Parsnips are spiralized then pulsed in a food processor until the noodles resemble rice, then the “rice” is sauteed with leeks and mushrooms and finished by tossing with jarred grilled artichokes, garlic, and a dash of lemon. This gluten-free, vegan, 6 ingredient recipe is the perfect light and healthy way to kick off 2017.
Like I mentioned, this dish is also Whole 30 compliant, which I know a ton of people start on January 1. It also utilizes my kitchen MVP of 2016 (and likely 2017) the spiralizer! If you didn’t get the spiralizer you asked for over the holidays, I highly recommend putting some gift cards you might have gotten instead towards purchasing one. It’s extremely versatile and such a fun and easy way to pump up the nutrition of your meals. I have a bunch of recipes for vegetable noodles using the spiralizer, but turning the noodles into “rice” by pulsing them in a food processor is one my favorite ways to transform vegetables into something that feels like grains which, if you’re a carb lover like me, you CRAVE.
In case you’ve never had a parsnip, this is a great first dish to try them in. Not only are parsnips full of vitamins and minerals, but this root vegetable is dirt cheap (pun intended.) We’re talking $.99/lb and you only need a pound of them for this recipe. Winning! Parsnips are related to carrots and parsley, and can taste a tiny bit sweet, but the flavor is balanced out by savory leeks, meaty mushrooms, and a squeeze of fresh lemon juice at the end. It’s just divine.
Serve Artichoke, Leek and Mushroom Fried Parsnip “Rice” as a light and healthy main for 2 or 3, or pair it with the protein of your choice to stretch the recipe. Totally your call – just promise me you’ll give it a try!
Start with a 7oz jar grilled artichokes – if you can’t find grilled, pick up any artichokes that are marinated in oil vs packed in water, as the flavorful oil is what we’ll use to saute this dish in – yum! This particular brand of grilled artichokes is Whole 30 compliant, as it uses sunflower oil which is not banned, but is recommended to be used in limited quantities. That said, you could use extra virgin olive oil instead of the marinating oil if you want to be super strict.
Drain the artichokes over a measuring cup or bowl and reserve, then roughly chop the artichokes and set aside.
Next peel 4 medium-sized parsnips (about 1lb.) I usually find parsnips by the mushrooms and zucchini at my grocery store, and they’re usually stored in a bulk bin which is helpful because you’ll want to dig for the biggest, fattest parsnips you can find.
Here I am holding one for reference! Once the parsnips are peeled, load ’em into your spiralizer fitted with the skinniest noodle blade then spin ’em through. I have a Paderno spiralizer and just love it.
Parsnips aren’t the greatest vegetable for spiralizing into really long noodles, because they’re on the skinny side, but it’s fine because we’re going to pulse everything up in the food processor to mimic the shape of rice anyway.
Which is where we head next! First add all the pieces of parsnip that didn’t get spiralized into a food processor then pulse until roughly chopped.
Next add the parsnip noodles and continue pulsing until they resemble rice in appearance.
Last step before turning on the heat is to slice 8oz mushrooms, plus the white and light green parts of 3 leeks.
I usually find leeks by the bulk carrots, celery, and fresh herbs, and if you’ve never cooked with them before, be prepared to have a new favorite vegetable. They’re actually what inspired this dish – I was just craving leeks and needed an excuse to eat them! The flavor is like a cross between a green onion and garlic, and they are just DIVINE when caramelized.
Alrighty! Heat a large, 12″ skillet over heat that’s just a touch above medium then add 2 Tablespoons reserved artichoke oil. Next add the mushrooms and leeks, season with salt and pepper, then saute until the vegetables begin to caramelize and turn golden brown, 8-10 minutes.
Next add 2 more Tablespoons artichoke oil plus the parsnip rice. Season with more salt and pepper then saute until the parsnip rice is al dente, 5-6 minutes. Add the chopped artichokes plus 2 cloves minced garlic then saute for 30 seconds, and then add a squeeze of fresh lemon juice.
Last step is to taste then add salt and pepper if necessary, and then pile onto plates and dig in. Easy, healthy, and absolutely delicious. I hope you love this fast and flavorful dish as much as I did! Enjoy!
Artichoke, Leek and Mushroom Fried Parsnip Rice
Artichoke, Leek and Mushroom Fried Parsnip “Rice" is a healthy, gluten-free dinner recipe that's Whole 30 compliant. Just 6 ingredients is all you need!
- 7oz jar grilled marinated artichokes (I used Mezzetta)
- 8oz mushrooms, sliced
- 3 leeks, white and light green parts only, halved then thinly sliced
- salt and pepper
- 2 cloves garlic
- 4 medium-sized parsnips (1lb,) peeled, trimmed, then spiralized using thinnest noodle blade (look for the biggest, fattest parsnips you can find!)
- juice from 1/2 lemon
- Drain artichokes into a bowl, reserving the oil they’re marinated in. Roughly chop artichokes then set aside.
- Roughly chop the ends and leftover parts of parsnips after spiralizing then add to a food processor and pulse until roughly chopped. Add spiralized parsnips then pulse until noodles resemble rice and set aside.
- Heat 2 Tablespoons artichoke oil in a large, 12” skillet over heat that’s just a touch above medium. Add mushrooms and leeks, season with salt and pepper, then saute until the vegetables begin to caramelize and brown, 10 minutes.
- Add an additional 2 Tablespoons oil to the skillet then add parsnip rice, season with more salt and pepper, then saute until al dente, 5-6 minutes.
- Add chopped artichokes and garlic then saute for 30 seconds or until garlic is very fragrant. Add a squeeze of lemon juice, taste and adjust salt and pepper if necessary, then serve.
- This is the Paderno Spiralizer I use >
- If you don't have a spiralizer, you can grate the parsnips into "rice".
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.