Teriyaki Vegan Pineapple Fried Rice with Veggies
A quick and easy one pot dish with lots of flavor and tons of healthy ingredients. An amazing combination that is salty with a little bit of sweet.
Servings 4 people
Calories 451kcal
Ingredients
- 1 tablespoon olive oil avocado oil or coconut oil
- ½ onion cut into medium dice
- 3 cloves garlic
- 1 tablespoon ginger minced or grated
- 2 cups broccoli cut into 1 inch pieces
- 2 cups carrots cut into thin slices on a bias
- 1 red bell pepper cut into medium dice
- 1 cup snow peas trimmed
- 1 cup fresh pineapple cut into small pieces
- 3 cups rice cooked and chilled
- 1 ½ cups chickpeas
- ⅔ cup teriyaki sauce
- 2 tablespoons chopped peanuts optional
- ¼ cup diced green onions optional
Instructions
- Prep up vegetables according to the instructions noted above. Have everything ready before you begin cooking.
- Heat 1 tablespoon of olive oil in a wok or large skillet over medium high heat. When the oil is hot, almost smoking, add the onions, garlic and ginger. Cook for 1-2 minutes stirring frequently.
- Add the broccoli, carrots and red bell pepper and cook for 3 minutes stirring frequently.
- Add the snow peas and pineapple cooking for another 2 minutes stirring frequently.
- Add the rice and stir to combine.
- Last add the teriyaki sauce and cooked chickpeas, cooking long enough to heat stirring frequently.
Notes
Use chilled, cooked rice to make fried rice for the best texture. Chilling the rice before cooking a second time, dries it out. This means that it won't get be too soft when it's cooked again in teriyaki fried rice.
The size you cut the veggies matters. It's important to cut the broccoli and carrots into thin pieces so they cook quickly. These vegetables are more dense and cutting them thinner helps them to cook in less time.
The order you add the ingredients is important. The veggies that take more time to cook are added first and the quicker cooking veggies are added last. This prevents either undercooked or overly cooked vegetables.
Use a wok if at all possible. I’m relatively new to wok cooking but I can definitely see the difference. The vegetables cook quickly and maintain much more of their crunch than when cooked in a skillet.
Setting up your mise en place is essential. The dish cooks quickly so it's best to have everything gathered up and measured out in order to quickly dump it in the pan.
Nutrition
Calories: 451kcal | Carbohydrates: 80g | Protein: 16g | Fat: 8g | Saturated Fat: 1g | Sodium: 1910mg | Potassium: 917mg | Fiber: 11g | Sugar: 21g | Vitamin A: 12276IU | Vitamin C: 120mg | Calcium: 129mg | Iron: 4mg
