Cook the wild rice. Rinse 200g wild rice under cold water until the water runs clear — this removes excess starch and stops the grains from clumping. Place the rice in a medium saucepan with 750ml water and a pinch of salt. Bring to a boil, then reduce to a gentle simmer, cover, and cook for 35–40 minutes. You’ll know it’s ready when the grains have split open slightly and the texture is tender but still chewy — not mushy. Drain any remaining water and set aside, covered, to steam for 5 minutes.

Preheat the oven and prep the mushrooms. Set your oven to 200°C (180°C fan) with a rack in the middle. While the rice simmers, wipe your mushrooms clean with a damp cloth — never rinse them under water, or they’ll turn soggy. Tear or slice larger mushrooms into bite-sized pieces, keeping smaller ones whole. The goal is even pieces so they roast at the same rate. You should hear a gentle sizzle when they hit the hot tray later.

Roast the mushrooms and onions. On a large baking tray, toss the mushrooms, red onion wedges, and smashed garlic cloves with 3 tablespoons olive oil, dried thyme, salt, and pepper. Spread everything in a single layer — if the tray looks crowded, use two trays. Roast for 20–25 minutes, stirring halfway through. The mushrooms are done when they’re deep golden brown at the edges, the onions are soft and caramelised, and the garlic smells sweet and nutty. The pan should look dry, not steamy.

Make the quick glaze. In a small bowl, whisk together 2 tablespoons balsamic vinegar and 1 tablespoon soy sauce. When the mushrooms come out of the oven, drizzle this mixture over the hot vegetables and toss gently. The heat will help the glaze cling to every piece, creating a glossy, savoury coating. You’ll smell the vinegar mellowing as it hits the hot pan — that’s the sign it’s working.

Wilt the spinach (if using). While the mushrooms rest, place the baby spinach in a large bowl and pour the warm wild rice on top. The residual heat from the rice will wilt the spinach in about 30 seconds — no need to dirty another pan. Stir gently until the spinach has softened and turned a bright, vivid green.

Assemble the bowls. Divide the rice and spinach mixture among four shallow bowls. Pile the roasted mushrooms, onions, and garlic cloves on top. Sprinkle with fresh parsley and toasted pumpkin seeds for a final crunch. Serve immediately while everything is warm, or let the bowls cool and store them for later in the week.