I have been reading so much about the benefits of a plant-based diet for a while now and we made the family decision to try and incorporate more meat free dinners this year. Resolutions can be difficult to keep, especially when the goals are really lofty so we decided to start with Meatless Mondays. For our first attempt, we made a gluten free Pineapple Vegetable Fried Rice that came out great!
There was quite a bit of chopping involved, but after that the dish was quite simple to make. Overall it took about 40 minutes to make including prep time, but you could cut out 15 minutes of this if you use chopped frozen vegetables instead. It’s a great family meal in that it’s very toddler friendly and adults enjoy it too.
The stir fry recipe below is vegetarian, but not vegan. We decided to add egg at the last minute because we were concerned that it might not be filling enough. However, after eating it I can tell that it would have been sufficiently filling without the eggs. So, if you’re a vegan or prefer to eat it without the egg, just skip that ingredient.
Gluten Free Pineapple Vegetable Fried Rice
- 1 medium red bell pepper
- 1 ripe and fresh pineapple
- 1 cup frozen edamame beans
- 1/4 cup green onions
- 2 garlic cloves crushed or chopped finely
- 1 cup jasmine rice you can substitute your favorite rice
- 2 eggs
- GF Soy sauce most soy sauce has gluten in it, so you must look for the gluten free label
- GF Sweet red chili sauce
- Fresh lime juice
- 1 tbsp coconut oil
Chop the red bell pepper into tiny pieces and set aside in a bowl.
Remove the outer layer of the pineapple and cut into bite sized pieces that look like tiny strips rather than cubes. We love pineapple, so we used all of it, but you can reduce it by a third if you prefer less. Add to vegetable bowl.
Peel the outermost layer of the green onion and then chop it into thin slices, about 1/8 inch thick. Add to vegetable bowl.
Crush or chop the garlic very finely. Add to vegetable bowl.
Measure out the pre-shelled edamame and add it to the vegetable bowl. Edamame are soybeans and are one of the foods that when not organic are high in GMO's so we always use organic soybeans or products that contain soy.
We cooked our vegetables in a wok (one of our favorite and most-used wedding gifts!), but if you don't have one use a large cast iron or frying pan.
Add the coconut oil to the pan and turn to medium-high heat so it can get hot. You'll know it's ready when you place a drop of water in it and see it sizzle.
Next, in a small sauce pot, measure out the rice and water and bring to a boil. Always follow what the packaging recommends. In our case, we used 1 cup of rice and two cups of water.
While waiting for the rice to come to a boil and for the pan or wok to heat up, set another small frying pan on the stove and turn to medium heat. This will be used for the eggs.
Beat the eggs in a small bowl and add some salt, then once well-mixed add it to the small frying pan and cook until scrambled to your liking. Set the eggs aside.
Once the rice is boiling, reduce the heat to low and let it continue to simmer for 15 minutes covered. You'll know it's done when the water has evaporated and the rice is firm, but slightly moist.
Meanwhile, add the vegetables to the wok or large pan and cook them until they are soft stirring/turning regularly so that they cook evenly. This takes about 5-7 minutes.
If the vegetables finish cooking before the rice is done, then put them back in the original veggie bowl so that they don't overcook.
Once the rice is done, add the veggies, rice, and eggs to the large pan. Add 1 teaspoon or gluten free soy sauce and 1 teaspoon of red chili sauce to the pan and mix everything well. Cook on medium heat for two minutes and taste test, adding more soy sauce and chili sauce as needed until you reach the flavor that you like.
Slice a lime into wedges and serve with each bowl so that those that want the lime flavor kick can squeeze some onto their serving.
Suggestion: Have fun with it! There’s no right way or wrong way to make a dish like this, so add your favorite veggies and mix it up each time you make it.