Vegan Pineapple Fried Rice

Discover a vibrant and healthy twist on a classic takeout favorite with this Vegan Pineapple Fried Rice. By using riced cauliflower as the base, this dish provides a low-carb and nutrient-dense alternative that doesn't compromise on flavor. Sweet, juicy pineapple chunks pair perfectly with protein-rich edamame and a rainbow of crisp vegetables, creating a meal that is as colorful as it is delicious.

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This Asian-inspired dish is designed for those who want a light yet satisfying meal. The riced cauliflower absorbs the rich flavors of toasted sesame oil and tamari, while the fresh ginger and rice vinegar add a bright, zesty finish that elevates every bite.

Ingredients

• 1 medium head cauliflower, riced (about 5 cups)
• 1 cup pineapple, diced (fresh or canned, drained)
• 1 cup shelled edamame (thawed if frozen)
• 1 red bell pepper, diced
• 4 green onions, thinly sliced
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1/2 cup peas (fresh or frozen)
• 3 tablespoons tamari or soy sauce (gluten-free if needed)
• 1 tablespoon toasted sesame oil
• 1 teaspoon fresh ginger, grated
• 1 tablespoon rice vinegar
• 1 teaspoon sriracha or chili-garlic sauce (optional, to taste)
• Salt and black pepper, to taste
• 2 tablespoons roasted cashews or peanuts, roughly chopped
• 2 tablespoons fresh cilantro or basil, chopped
• 1 lime, cut into wedges

Instructions

Step 1

Prepare the cauliflower by removing leaves and core, then pulse florets in a food processor until rice-sized.

Step 2

Heat the sesame oil in a large nonstick skillet or wok over medium-high heat.

Step 3

Add garlic, ginger, and white parts of green onions. Sauté 1 minute until fragrant.

Step 4

Add diced carrot and bell pepper. Stir-fry for 2–3 minutes until slightly softened.

Step 5

Add riced cauliflower, stirring well. Cook for 4–5 minutes, stirring frequently, until just tender but not mushy.

Step 6

Stir in peas, edamame, and pineapple. Cook 2–3 minutes until heated through.

Step 7

Pour in tamari, rice vinegar, and sriracha (if using). Toss everything to coat evenly. Season with salt and pepper as needed.

Step 8

Remove from heat. Stir in green parts of green onions and half the cilantro.

Step 9

Serve hot, garnished with chopped cashews/peanuts, remaining cilantro, and lime wedges.

Zusatztipps für die Zubereitung

To maintain a pleasant texture, be careful not to overcook the cauliflower rice; it should be tender but still have a slight bite. For an even more complex texture, feel free to add diced water chestnuts or snap peas into the stir-fry during the final minutes of cooking.

Varianten und Anpassungen

This recipe is highly versatile. You can swap the edamame for crispy tofu cubes to change the protein source. For those who enjoy more heat, increase the amount of sriracha or add some crushed red pepper flakes during the sautéing process.

Serviervorschläge

For a festive and tropical presentation, serve this fried rice inside hollowed-out pineapple halves. Garnish generously with the roasted nuts and fresh herbs, and always serve with extra lime wedges to brighten the savory notes of the tamari and sesame oil.

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With approximately 210 calories and 10 grams of protein per serving, this Pineapple Cauliflower Fried Rice is a guilt-free way to enjoy a satisfying, Asian-inspired meal. Whether it's a quick lunch or a colorful dinner, this dish brings health and happiness to your table in every spoonful.

Recipe FAQs

→ How do you rice cauliflower for this dish?

Remove leaves and core, then pulse florets in a food processor until they reach rice-sized grains.

→ Can I use frozen pineapple?

Yes, just ensure it’s thawed and drained well to avoid excess moisture.

→ What is the best oil for sautéing?

Toasted sesame oil adds a rich, nutty flavor that complements the dish beautifully.

→ Are there any good garnish options?

Chopped roasted cashews or peanuts and fresh cilantro or basil enhance texture and flavor.

→ Can this dish be made spicier?

Adding sriracha or chili-garlic sauce provides optional heat to suit your taste.

→ How do I store leftovers?

Keep refrigerated in an airtight container for up to three days; reheat gently before serving.