Vegan Pineapple Fried Rice

Experience a vibrant and healthy twist on a classic favorite with this Vegan Pineapple Fried Rice. By using riced cauliflower, this dish offers a nutrient-dense, low-carb alternative that is perfectly balanced by the tropical sweetness of juicy pineapple and the protein-rich crunch of edamame.

Save

This Asian-inspired stir-fry is not only beautiful to look at with its rainbow of colors but also incredibly simple to prepare. It is a fantastic option for a quick weeknight dinner or a healthy meal prep solution for the days ahead.

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 make this recipe, you will need a food processor or box grater, a large nonstick skillet or wok, a cutting board and knife, and a spatula. Please be aware that this dish contains soy and tree nuts/peanuts. For nut allergies, omit the garnish or use roasted seeds instead.

Varianten und Anpassungen

For extra texture, try adding diced water chestnuts or snap peas. If you are looking for more protein, you can swap the edamame for tofu cubes. This dish is naturally gluten-free as long as you use tamari instead of standard soy sauce.

Serviervorschläge

Serve this meal hot with fresh lime wedges on the side to brighten the flavors. For a truly festive touch, serve the fried rice inside hollowed-out pineapple halves. Leftovers keep well in the refrigerator for up to 3 days.

Save

This nourishing meal provides approximately 210 calories and 10g of protein per serving, making it a satisfying and health-conscious choice for any day of the week. Enjoy the perfect balance of tropical sweetness and savory Asian-inspired flavors!

Recipe FAQs

→ What can I use instead of edamame?

Tofu cubes work well as a protein alternative and maintain the dish’s texture and flavor balance.

→ Can I prepare the cauliflower in advance?

Yes, ricing cauliflower ahead saves time; store it in an airtight container in the fridge for up to two days.

→ How spicy is this dish?

Spice levels are customizable. Adding sriracha is optional, allowing you to control heat intensity.

→ What garnishes complement this dish best?

Roasted cashews or peanuts add crunch, fresh cilantro contributes herbal brightness, and lime wedges provide citrusy zest.

→ Is this suitable for gluten-free diets?

Yes, using tamari or gluten-free soy sauce ensures it meets gluten-free requirements.