Save This Vegan Pineapple Fried Rice with Cauliflower and Edamame is a vibrant and healthy twist on a classic favorite. By replacing traditional rice with nutrient-dense cauliflower, this dish offers a low-carb, grain-free alternative that is perfect for a quick and colorful weeknight meal. The blend of sweet pineapple and savory seasonings creates a tropical flavor profile that is both refreshing and satisfying.
Save This dish is as beautiful as it is delicious. The vibrant red bell peppers, green peas, and golden pineapple chunks make it a feast for the eyes, ensuring that healthy eating never feels dull. It is an easy way to pack a variety of vegetables into a single bowl, making weeknight dinners both simple and exciting for the whole family.
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 ensure the cauliflower rice has the best texture, avoid overcooking it; it should be tender but still offer a slight bite. If you do not have a food processor, a box grater works perfectly for ricing the cauliflower. Using a large wok or nonstick skillet allows for better heat distribution and prevents the vegetables from steaming.
Varianten und Anpassungen
For extra texture, try adding diced water chestnuts or snap peas. If you are looking for even more protein, you can easily swap the edamame for crispy tofu cubes. For those with nut allergies, simply omit the cashews or replace them with roasted sunflower seeds for a similar crunch.
Serviervorschläge
For a festive and impressive presentation, serve the fried rice inside hollowed-out pineapple halves. This makes for a great centerpiece at dinner parties. Don't forget the extra squeeze of fresh lime juice and a sprinkle of crunchy cashews right before serving to brighten all the flavors.
Save Whether you're looking for a light lunch or a quick dinner, this vegan pineapple fried rice is sure to satisfy. It is a colorful, Asian-inspired meal that brings a taste of the tropics right to your kitchen table while keeping things low-carb and nutrient-dense.
Recipe Help & FAQs
- → How do I rice cauliflower for this dish?
Remove leaves and core, then pulse florets in a food processor until the texture resembles rice grains.
- → Can I substitute edamame with another protein?
Yes, tofu cubes make a great substitute and complement the flavors well.
- → What oil is best for stir-frying?
Toasted sesame oil is recommended for its rich flavor, but any neutral oil suitable for high heat works.
- → How can I add more crunch to the dish?
Mix in roasted cashews, peanuts, or even diced water chestnuts for added texture.
- → Is it possible to prepare this dish ahead?
Leftovers can be refrigerated for up to three days and reheated gently before serving.