Vegan Pineapple Fried Rice (Print)

A colorful dish with cauliflower, pineapple, edamame, and fresh seasonings for a quick wholesome meal.

# Components:

→ Vegetables & Fruit

01 - 1 medium head cauliflower, riced (about 5 cups)
02 - 1 cup pineapple, diced (fresh or canned, drained)
03 - 1 cup shelled edamame (thawed if frozen)
04 - 1 red bell pepper, diced
05 - 4 green onions, thinly sliced
06 - 2 cloves garlic, minced
07 - 1 medium carrot, diced
08 - 1/2 cup peas (fresh or frozen)

→ Sauces & Seasonings

09 - 3 tablespoons tamari or soy sauce (gluten-free if needed)
10 - 1 tablespoon toasted sesame oil
11 - 1 teaspoon fresh ginger, grated
12 - 1 tablespoon rice vinegar
13 - 1 teaspoon sriracha or chili-garlic sauce (optional, to taste)
14 - Salt and black pepper, to taste

→ Garnishes

15 - 2 tablespoons roasted cashews or peanuts, roughly chopped
16 - 2 tablespoons fresh cilantro or basil, chopped
17 - 1 lime, cut into wedges

# Directions:

01 - Remove leaves and core from cauliflower, then pulse florets in a food processor until rice-sized pieces form.
02 - Heat sesame oil in a large nonstick skillet or wok over medium-high heat.
03 - Add minced garlic, grated ginger, and white parts of green onions. Sauté for 1 minute until fragrant.
04 - Add diced carrot and bell pepper. Stir-fry for 2 to 3 minutes until slightly softened.
05 - Add riced cauliflower, stirring well. Cook for 4 to 5 minutes, stirring frequently, until just tender but not mushy.
06 - Stir in peas, edamame, and diced pineapple. Cook for 2 to 3 minutes until heated through.
07 - Pour in tamari, rice vinegar, and sriracha if using. Toss everything to coat evenly. Season with salt and pepper to taste.
08 - Remove from heat. Stir in green parts of green onions and half the cilantro.
09 - Serve hot, garnished with chopped cashews or peanuts, remaining cilantro, and lime wedges.

# Expert Advice:

01 -
  • It sneaks in vegetables and plant-based protein without feeling like a compromise or a health kick.
  • The prep-to-table time is genuinely 30 minutes, making it a weeknight hero when you're exhausted but want something colorful on your plate.
  • Leftovers taste even better the next day when the flavors have settled into the cauliflower rice.
02 -
  • If you cook the cauliflower rice too long, it becomes mushy and sad—the key is that moment when it's just tender enough to eat but still has some structure and slight resistance.
  • Don't drain your pineapple carelessly; soggy fried rice is nobody's dream, so if you're using canned, really squeeze those juices out.
  • The green parts of the green onions added at the very end make a textural difference that feels small until you taste it, then suddenly you understand why it matters.
03 -
  • Don't skip the toasted sesame oil—regular sesame oil tastes flat and herbaceous by comparison, and this dish needs that deep, almost nutty complexity.
  • If your pan isn't nonstick, your cauliflower will stick relentlessly, so invest in decent cookware or use coconut oil instead of sesame oil for better high-heat performance.
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