Five-Minute Mediterranean Stir-Fry

Five-Minute Mediterranean Stir-Fry

Published on Wednesday, August 03, 2022 by Caitlin Riley

We all love a quick dinner, right? 

This GERD-friendly, easy and customizable stir-fry is a great addition to your weekly meal plan. It can be made with pantry staples and does not involve anyone standing over the stove on a hot summer night. Like many of my recipes, this one is pretty customizable. You can make it a plant-based meal with garbanzo beans (recipe below), or add your choice of lean protein (shrimp is delicious, but chicken or salmon would also work well here). 

This meal is not only fast, it is also filling. 

The brown rice is a source of filling whole grains and the spinach offers iron, folate and potassium as well as several vitamins. If your garden is going crazy, you could use any greens here. I’ve made it with both kale and swiss chard, and both work great! If you choose to go with the plant-based recipe, the garbanzo beans (also called chickpeas) will provide fiber and protein. 

Adding chicken or shrimp will also provide lean protein and Mediterranean flavors. I like to top the stir-fry with Feta cheese (I love the block of Feta that comes in a brine), and when tolerated, it is delicious with shallot and a bit of garlic. If you can’t tolerate the garlic, you can omit, and season with some additional herbs. Parsley and oregano would both be great here! 

This is one of those 5-minute dinners that can be prepped and cooked simultaneously, and it really does come all together in about 5 minutes. 

If you have a bit more time, you can replace the brown rice with farro (a heartier whole grain), bulger, or even quinoa. I like the texture that the brown rice or farro provide, but quinoa would be another good, higher protein option. 

If you take the time to make this one, please let us know what you think. I hope you enjoy it!

[[ recipeID=recipe-9l655hfep, title=Five-Minute Mediterranean Stir-Fry ]]

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Five-Minute Mediterranean Stir-Fry

Servings: 4


  • Prep Time: 5 mins
  • Cook Time: 5 mins
  • Total Time: 10 mins




  • 1 bag baby spinach
  • 2 Tb. olive oil
  • 2 cups garbanzo beans, drained and rinsed
  • 1 small shallot
  • 1 cup crumbled Feta cheese
  • 2 cups frozen, microwavable brown rice
  • ½ tsp dried oregano
  • ½ tsp salt
  • ½ tsp pepper
  • Chopped fresh parsley, to taste
  • Juice from ½ lemon


  1. Open, drain and rinse the garbanzo beans and set aside. Next, dice a small shallot and measure the spices. Set aside. Lastly, grab your frozen brown rice and measure out 2 cups into a microwave-safe glass dish. Cover with plastic wrap and set aside. (Follow along with the direction on the bag of rice. Different brands require different cook times!)
  2. In a large pan or cast-iron skillet, heat olive oil on medium-high heat. When warm, add shallot and saute. 
  3. Add dried oregano and stir until fragrant.
  4. Add the entire bag of baby spinach and wilt, approximately 3 minutes.
  5. While the spinach is wilting, cook the microwavable brown rice. For 2 cups, start with 3.5 minutes in the microwave. 
  6. Once spinach is mostly wilted, add the garbanzo beans and stir to combine.
  7. Add salt and continue to stir for 1-2 minutes, until everything is fragrant and combined.
  8. Remove from heat and top with fresh lemon juice and feta cheese.
  9. To serve, add ½ cup rice to the bottom of a bowl. Top with ¼ of the stir fry (about 1.5 cups). Top with fresh parsley and enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 440
% Daily Value*
Total Fat 17g 26%
Saturated Fat 7g 35%
Trans Fat 0g
Sodium 1050mg 43%
Total Carbohydrate 56g 18%
Dietary Fiber 8g 32%
Sugars 2g
Protein 15g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: