Pineapple fried rice is a vibrant and flavorful dish that combines the sweetness of pineapple with savory ingredients, creating a delightful balance of tastes. This vegan version offers a wholesome, plant-based alternative to the traditional recipe, making it suitable for vegans and those seeking a lighter, healthier meal.
🥥 Ingredients
To prepare this dish, gather the following ingredients:
- 2 cups cooked jasmine rice (preferably chilled)
- 1 cup fresh pineapple chunks (or canned, drained)
- ½ cup frozen peas (thawed)
- ½ cup diced carrots
- ½ cup diced red bell pepper
- ¼ cup diced onion
- ½ cup broccoli florets
- 3 cloves garlic (minced)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil (or any neutral oil)
- ½ teaspoon ground turmeric (for color)
- ¼ teaspoon chili flakes (optional, for a bit of heat)
- 2 green onions (chopped, for garnish)
- ¼ cup roasted cashews or peanuts (optional, for crunch)
- Salt and pepper to taste
- Lime wedges (for serving)The GuardianVegan Huggs+1Cookie and Kate+1Golden Farms+1Emilie Eats+1
👩🍳 Instructions
- Prepare the Rice
If you haven’t done so already, cook the jasmine rice according to the package instructions. For best results, use cold, day-old rice as it helps achieve the perfect texture for fried rice. If using freshly cooked rice, spread it out on a tray to cool and dry slightly. - Cook the Vegetables
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute. Add the diced onions and cook until they become translucent. - Add the Remaining Vegetables
Add the diced carrots, red bell pepper, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp. - Incorporate the Rice and Pineapple
Add the chilled rice to the skillet, breaking up any clumps. Stir in the pineapple chunks, soy sauce, ground turmeric, and chili flakes (if using). Cook for an additional 3-5 minutes, allowing the flavors to meld together. - Final Touches
Season with salt and pepper to taste. Garnish with chopped green onions and roasted cashews or peanuts for added crunch. Serve with lime wedges on the side for a zesty finish.
🥗 Nutritional Benefits
This vegan pineapple fried rice is not only delicious but also packed with nutrients:
- Pineapple: Rich in vitamin C and bromelain, an enzyme that may help with digestion.
- Vegetables: Provide a variety of vitamins, minerals, and dietary fiber.
- Brown Rice: A whole grain that offers more fiber and nutrients compared to white rice.
- Cashews/Peanuts: Offer healthy fats and protein.Pinterest
By using plant-based ingredients and minimizing added fats, this dish supports a balanced and health-conscious diet.
🧾 Tips for Success
- Use Day-Old Rice: Cold, day-old rice works best for fried rice as it’s less likely to become mushy.
- Customize Vegetables: Feel free to add or substitute vegetables based on what you have on hand. Common additions include peas, corn, or green beans.
- Adjust Spice Level: Control the heat by adjusting the amount of chili flakes or omitting them entirely.
- Add Protein: For a more filling meal, consider adding tofu or tempeh.
This vegan pineapple fried rice is a versatile and flavorful dish that can be enjoyed on its own or as a side. Its balance of sweet and savory flavors, combined with a variety of textures, makes it a delightful addition to any meal.