nutritional information

Per 3/4-cup serving:

  • Calories: 198
  • Protein: 4 g
  • Total Fat: 6 g
  • Saturated Fat: <1 g
  • Carbohydrates: 34 g
  • Cholesterol: 0 mg
  • Sodium: 156 mg
  • Fiber: 4 g
  • Sugar: 6 g
Vegan

Pineapple Fried Rice

Serves 6

The Hawaiian answer to the stir-fry, this dish is exotic, colorful, and bursting with flavor. To fill out the dish with more veggies, add 1/2 cup thinly sliced shiitake mushrooms along with the onions and garlic, and 1/2 cup peas just after the carrots.
  • 2 ¼ cups low-sodium vegetable broth, divided
  • 1 cup long-grain brown rice
  • 1 ¼ cups diced fresh pineapple, divided
  • 1 Tbs. low-sodium soy sauce or tamari
  • ½ tsp. red pepper flakes
  • 2 Tbs. toasted sesame oil
  • ½ cup diced yellow onion
  • 6 cloves garlic, minced (2 Tbs.)
  • 1 small carrot, finely diced (½ cup)
  • ½ cup finely diced red bell pepper
  • 5 green onions, thinly sliced (⅓ cup)

1. Bring 2 cups broth and rice to a boil in medium saucepan over medium heat. Cover, reduce heat to medium-low, and simmer 40 minutes, or until all liquid is absorbed and rice is tender.

2. Blend 1/2 cup pineapple, remaining 1/4 cup broth, soy sauce, and red pepper flakes in blender until smooth. Set aside.

3. Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Reduce heat to medium, add carrot and bell pepper, and sauté 3 minutes more. Add remaining 3/4 cup diced pineapple, and cook 3 minutes. Add cooked rice to skillet, and cook 5 minutes, stirring frequently. Add blended pineapple mixture, and cook 3 minutes more, or until liquid is absorbed. Stir in green onions; season with salt and pepper, if desired. 

January/February 2012 p.64

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comments

Did some slight mods due to low fat vegan diet and no bell peppers or carrots. Came out delicious (used jasmin rice), paying attention to cooking times. It appears that either my stove or the times are off. My mods: peas added in place of carrots (1:1), edamame added with blended pineapple mixture. Next time, though, I'll cut back on the red pepper flakes. But still... WOW!!!

Phillip Ramirez - 2013-12-03 23:39:25

so mine came out a goopy mess. Delicious! But goopy. I think I measured my liquids wrong or something.

Hannah - 2013-03-22 03:30:53

This was totally missing something. I'm not sure what went wrong, but the texture was gelatinous - maybe it was my rice - I used short grain brown rice from Lundberg.

Jennifer Lesman - 2012-11-11 18:09:08

I tired this out and came out well.

Anita bubna - 2012-10-14 01:13:41

I was born an raised in Hawaii, living there for 48 years before moving off Island. I have never had fried rice with pineapple or pizza for that matter. It seems that if it has pineapple in it, its called Hawaiian. LOL! Having said that I "might" try this recipe.

Chris Lee - 2012-09-18 19:31:03

this was sooooo yummy!! i made this last night for my family on "vegetarian night"! the rice was a little spicy, so if you don't like spicy, add less red pepper. this rice was perfect!! i'll make this again!!

Emma Jones - 2012-07-22 13:23:41

Tasty! My fiance loved it, and he's not always a fan of my veg creations.

Hilary Atkin - 2012-07-11 01:59:42

I made the Pineapple Fried Rice for a ladies luncheon and it was a big hit. Very tasty.

Jenny - 2012-05-01 19:18:56