Mary Berry Recipes

Marry Berry Brown Rice And Squash Stir-Fry

Marry Berry Brown Rice And Squash Stir-Fry

This Marry Berry Brown Rice And Squash Stir-Fry is a quick and healthy vegetarian recipe, which includes butternut squash and brown basmati rice. It’s the perfect 30-minute meal, ready in just about 25 minutes.

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Marry Berry Brown Rice And Squash Stir-Fry Ingredients

  • 2 tbsp olive oil
  • 1 large onion, finely chopped
  • 1 red pepper, deseeded and finely diced
  • 350g (12oz) butternut squash, peeled and diced into 1cm (½in) cubes (prepared weight)
  • 2 tsp finely grated fresh root ginger
  • 55g (2oz) petits pois
  • 1 × 250g packet cooked brown basmati rice
  • 2 tbsp soy sauce

How To Make Marry Berry Brown Rice And Squash Stir-Fry

  1. Cook The Vegetables: Heat oil in a large frying pan over medium heat. Add onion, red pepper, and squash. Fry for 8–10 minutes, stirring until tender.
  2. Add Ginger And Peas: Stir in the grated ginger and petits pois. Fry for 1 minute.
  3. Add Rice And Seasoning: Heat the rice according to packet directions. Add to the pan, stir to combine.
  4. Finish With Soy Sauce: Toss over the heat, add soy sauce and freshly ground black pepper.
  5. Serve Hot: Spoon into bowls and serve immediately.
Marry Berry Brown Rice And Squash Stir-Fry
Marry Berry Brown Rice And Squash Stir-Fry

Recipe Tips

  • Can I make this dish ahead?
    It’s best made and served fresh for best texture and flavor.
  • What kind of rice should I use?
    Pre-cooked brown basmati rice works great—microwaveable packets save time.
  • Can I add protein?
    Yes, add tofu, egg, or cooked chicken for extra protein.
  • Is it freezer-friendly?
    No, the texture of the squash and rice won’t hold up well after freezing.

What To Serve With Brown Rice And Squash Stir-Fry

This stir-fry can stand alone or pair with:

  • Sticky chicken bites
  • Pan-fried tofu or tempeh
  • Cucumber salad with sesame
  • Garlic sautéed spinach
  • Egg drop soup

How To Store Brown Rice And Squash Stir-Fry

Refrigerate: Store in an airtight container for up to 2 days.
Freeze: Not suitable for freezing due to texture changes.

Brown Rice And Squash Stir-Fry Nutrition Facts

  • Calories: ~300 kcal per serving
  • Protein: 6g
  • Carbohydrates: 42g
  • Fat: 10g
  • Fiber: 6g
  • Sugar: 5g

Nutrition information is estimated and may vary based on ingredients and cooking methods used.

FAQs

Can I use frozen squash?

Yes, just thaw and pat dry before cooking to avoid sogginess.

What other vegetables work in this stir-fry?

Broccoli, snap peas, or mushrooms are good additions.

Is this dish gluten-free?

Use tamari instead of soy sauce to keep it gluten-free.

Can I make it spicy?

Yes, add chopped chilli or a dash of hot sauce during cooking.

Marry Berry Brown Rice And Squash Stir-Fry
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Marry Berry Brown Rice And Squash Stir-Fry

Author: Imen Dridi Cooking Method:Stir-frying Cuisine:Asian-Inspired Courses:Dinner
Difficulty:BeginnerPrep time: 10 minutesCook time: 15 minutesRest time: minutesTotal time: 25 minutesServings:4 servingsCalories:300 kcal Best Season:Available

Description

A fast and flavorful stir-fry with tender squash, nutty brown rice, and a soy-ginger kick—ideal for a quick vegetarian dinner.

Ingredients

Instructions

  1. Heat oil, fry onion, pepper, squash for 8–10 mins.
  2. Add ginger and peas, cook 1 min.
  3. Heat and add rice to the pan.
  4. Stir in soy sauce, mix well.
  5. Serve hot in bowls.

Notes

  • Use microwave-ready rice to save time.
  • Best eaten fresh, not ideal for freezing.
  • Add protein like tofu or egg for a fuller meal.
  • Adjust soy to taste if using salted varieties.
Keywords:Marry Berry Brown Rice And Squash Stir-Fry