When you have an upset stomach, sometimes nothing sounds good except simple bland foods like rice, toast or bananas. This easy ginger mint rice recipe is simple to throw together, allows you to rest while the rice is cooking, tastes comforting and includes ingredients known for soothing your tum.
Last night I had a horrid bout with some upset in my gut that started in the evening and grew and grew until I had to get up in the middle of the night to go to the bathroom: six times. I’ll spare you the details, but needless to say I didn’t get much sleep and when I got up in the morning, I felt like death warmed over. I made it through our morning standup meeting at work, then told everyone I was going to lay down for a while. One of the benefits of working from home: there are beds and couches readily available! It was day with a series of meetings and I managed to make it to all of them, with little rests and naps in between.
For breakfast I had a piece of toast with fresh mint tea. Lunch was a banana. I was grateful I was able to keep all of these things inside me with no major upsets, but still my body ached and I had little to no energy. I tried a grapefruit for a mid-afternoon snack and that surprisingly did okay. More hot tea and water in the afternoon. Finally by evening I wanted something warm and comforting. I did a quick google search for ideas and found multiple rice recipes using either ginger or mint. I had fresh mint growing in my garden and fresh ginger root in the fridge, so I decided to make some ginger mint rice. I thought frozen peas would be nice for adding a little fiber (but not too much) and I found some cooked chicken in the freezer that I’d made and frozen for later. Simple additions that wouldn’t require a lot of work with my waning energy.
I laid down to nap while my brown rice was cooking. When I woke, all of this came together into a comforting and delightful dinner with a bit of Greek yogurt stirred in to refresh my gut biome with probiotics. I kept my portion small as my stomach is still a little tender, but it really hit the spot. I think I’d make this ginger mint rice again even if my tummy wasn’t upset!
Looking for more advice on what to eat and what not to eat on an upset stomach? Here are 13 foods to eat and 6 to avoid when your tum is troubling you.
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Ginger Mint Rice with Peas
- Prep Time: 15 min
- Cook Time: 1 hour
- Total Time: 1 hour 15 minutes
- Yield: About 2 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Gluten-Free
Description
A simple yet tasty recipe for anyone who’s suffering from an upset stomach. This recipe adds ginger and mint to rice, three ingredients known to soothe an upset tummy! Peas add a pop of color and a dollop of Greek yogurt helps restore your probiotics.
Ingredients
- 2 teaspoons avocado oil (or other neutral tasting oil)
- 1/2 cup brown (or white) rice
- A sprinkle of no-salt seasoning
- 1/4 – 1/2 teaspoon salt
- About 1 teaspoon freshly grated ginger
- 1/2 cup broth (vegetable or chicken)
- 1/2 – 3/4 cup water (1/2 cup for regular rice, 3/4 for brown rice)
- About 1/2 – 3/4 cup frozen sweet peas, thawed
- 4 – 7 mint leaves, chopped (or basil)
- Optional (for extra protein): 1/4 – 1/2 cup chopped cooked chicken or 1 – 2 scrambled eggs
- To top/garnish: a dollop of Greek yogurt and a sprig of mint leaves
Instructions
- Heat a small saucepan over medium heat and add the oil. Once the pan is hot, add the rice. Cook, stirring frequently, until the rice is browned and toasty. Add the seasoning, salt, ginger, broth and water.
- Cover and bring to a boil, then reduce heat to low/medium low and cook for 1 hour (for brown rice) or about 20 minutes (for white rice) or until the rice is tender.
- Stir in the peas, chopped mint and chicken or pork (if using). Eat warm with a dollop of Greek yogurt and a sprig of fresh mint for garnish. Enjoy!
Notes
RECIPE SOURCE: Sumptuous Spoonfuls – https://www.sumptuousspoonfuls.com/ … © Copyright 2026, Sumptuous Spoonfuls. This recipe was made by a REAL person with REAL ingredients. The photos are real photos taken by me personally. There is nothing AI here. This is real food made by real people for real people. All images & content are copyright protected. Please do not use my images without prior permission. If you want to publish any of my images, please ask first. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.
Nutrition
- Serving Size: 2 servings
- Calories: 244
- Fiber: 3g
- Protein: 6g
Estimated Nutrition Information assuming 2 servings per recipe with no added protein. Nutrition facts are an estimate based on ingredients. Your results may vary.
