Low-Fat Unfried Rice

Low-Fat Unfried Rice

Low-Fat Unfried rice sounds like such an oxymoron, but this is truly delicious! This is such an easy and simple recipe. You don't need many ingredients and it is filling and addictive. My husband absolutely loved it and claimed it tasted just like the stuff we used to consume at the restaurants. I don't know about that...it's not prepared the traditional way, it's not greasy, nor does it have eggs, but we both enjoyed it....guilt free. I originally used a brown and wild rice blend for these photos, but I much preferred regular brown rice the other times I've made this because the wild rice blend never got as soft as I'd like.

This makes a HUGE platter, as you can see! It will serve a large family!

I hope you enjoy the Low-Fat Unfried Rice! It's nice knowing that it is oil-free and gluten-free and can be enjoyed without all the extra greasy calories.

Yields 8 servings

Low-Fat Unfried Rice

An amazingly, delicious vegan version of traditional fried rice that is homemade, healthy and oil-free!

15 minPrep Time

60 minCook Time

1 hr, 15 Total Time

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Ingredients

  • 2 cups dry long grain brown rice
  • 5 1/2 cups low sodium vegetable broth
  • 1/2 cup grated carrot
  • 1 cup finely chopped onion
  • 1/2 cup frozen peas
  • 1 1/2 inch cube finely chopped fresh ginger
  • 4 garlic cloves, minced
  • 2-3 tablespoons low-sodium soy sauce, + extra for seasoning
  • 1/2-3/4 teaspoon ground black pepper, per your heat-o-meter
  • Garnish: toasted sesame seeds really add amazing flavor
    Note
  • To keep the ingredient purchase list at 8 ingredients, you can use water. The broth does add more flavor though, so you may need to adjust the liquid aminos. The amount of broth and cooking time can vary greatly depending on the rice you use.

Instructions

  1. Prepare all the vegetables ahead of time before beginning to cook. In a large saucepan, over medium heat, add the onion, carrots, black pepper, liquid aminos and only 3/4 cup of vegetable broth. Saute for 5-8 minutes, stirring occasionally, until the onions are translucent. All the broth should have evaporated as well.
  2. Add the ginger and garlic and 1/4 cup more of the vegetable broth. Cook a few minutes more until softened. Now add the remaining 4 1/2 cups of broth and the rice. Bring to a boil, once boiling, cover with a lid and turn down to simmer. Simmer for 45 minutes to an hour, or until all the broth has evaporated and the rice is tender. Add the peas within the last 10 minutes of cooking. The cooking time can vary based on which rice you use.
  3. Once all the broth has evaporated, return the lid and let sit for 10 minutes. Taste and add any additional liquid aminos. I think I added another teaspoon or two. It makes a large amount of rice, so you can be generous with the seasoning. Garnish with toasted sesame seeds.
  4. Option 2
  5. This is the more traditional way of preparing fried rice and will lend a stickier rice result. My husband loves the above version, but I like both ways of prepared rice. Simply cook the rice according to the package directions. After its cooked, chill in the fridge several hours or overnight. Then prepare the vegetables per the above directions, adding the peas last after the veggies have softened. Add the chilled rice to the pan, coating them well. Once everything is heated through, taste and add any additional liquid aminos and garnish with toasted sesame seeds.

Notes

Nutrition per serving (based on 8): 234 calories | 3.6g fat | 8.3g protein | 41.8g carbs | 2.7g fiber | 2.6g sugar | 933mg sodium

7.8.1.2
1697

54 Comments

  1. Love this because I LOVE fried rice and now there is a healthy alternative. PLEASE enter this in the food52 contest. It sounds so good.
    • Thank you so much!! It was super easy and made a TON!! Ok, I'll check the contest out. Thanks so much for your encouragement! :)
  2. Brandi, you always have such interesting recipes and such a unique take on food -- this looks delicious! Thanks as always for sharing, look forward to what you share with us next =)
    • You made my day Christina...thank you so much! Sometimes I don't feel that way, so I really appreciate your kind words! P.S. I have a very interesting take on a dessert coming up soon, hehe!
  3. If chinese restaurants ever serve a dish like this, I might die from the shock! LOL!
  4. Now if I could have a drizzle of sesame oil on it, I'd be happy!
    • Oh yes Sarah...that is actually my favorite oil and the only one I occasionally use for myself and some salads. I can't use oils in my main cooking dishes though, because hubby can't have oil. That's why I added the sesame seeds, but you could definitely add sesame oil to it and it would be delish! :)
  5. Hi Brandi, this looks really good. I love fried rice but I've never cook it this way before. This recipe has the same wonderful effect like making spice/fragrance rice in Indian cooking. So clever! I would love to try it soon. :-)
    • Thank you Danny! It turned out really well and it being guilt free made it more enjoyable!
  6. Great recipe, Brandi!
  7. Yummy recipe hyped by those chopsticks :D Cheers CCU
  8. I really enjoy fried rice but have pretty much stopped ordering it. Too much salt, possibly MSG, and heaven knows what else, Your recipe will bring fired rice back to my table. It sounds delicious, Brandi, and that sprinkling of sesame seeds would add just the right tough of crunch. Thanks for sharing your creation.
    • Thank you so much John! I agree..super delicious but the heartburn I'd getmafter eating it from a restaurant was terrible! I had to make my own and I added a ton of sesame seeds....yummy!
  9. Fried rice is one of my absolute favourite dishes. I know, so stereotypically Chinese, right, lol. I could eat a giant platter of it. Thankfully, I make a pretty kick ass fried rice at home so I rarely ever order it in a restaurant, where you know it's full of MSG 'n grease. This version looks delicious - I love that you use brown and wild rice.
    • Mine too...I'd get it as take-out from the local Chinese restaurant and also the Japanese version at the Japanese Hibachi style steakhouses....so flippin delicious! But since my hubby can't have oil and we are how vegan, I came up with this version. It's different than the traditional way of cooking the white rice, chilling it, then adding it later to the eggs, etc. but it still turned out yummy. I wanted to infuse the actual rice with flavor, so that's why I did it differently, but I may try it the traditional way next time. Is that how you do yours?
      • My way is pretty simple and old school. I always use rice that's at least a day old. I scramble eggs and fry those first until they're almost cooked. I add the rice, stir fry it a bit to warm it up and get rid of clumps. I then add diced up barbeque pork, green peas, green onion, and both light and dark soy sauce. Super easy. A good friend of mine makes an amazing curry fried rice, I need to get the recipe from him. Of course, our versions are nowhere near as healthy as yours ;)
    • Yours sounds amazing! Yes, mine isn't done the traditional way...it's not as sticky when cooking it with all the other veggies. We still enjoyed it very much, but yes it's different. I made another huge batch last night. I'm going to cook it next time with the rice cooked and chilled first. I'm going to add that as option #2 to my recipe. That curry rice sounds awesome. I love curry!
  10. Amazing Brandi! Love the toasted sesame seeds on top. Gorgeous!
    • Thank you so much Lauren! The sesame seeds really took it over the top!! :) I'm obsessed with those things!
      • Me too! I sprinkle them on almost everything. Great nutritional value and so versatile!
  11. The wild rice gives it a unique touch. I haven't had wild rice in years. I will have to rectify that! This looks delicious. My kids would love it too.
    • Thanks so much Ally. It's definitely a little different, as this wild rice has more of a texture and bite...but still super yummy!
  12. Love this recipe! Thanks looking forward to making it
  13. I could see my boyfriend and I destroying a good amount of that platter in one sitting!! This looks delicious and I love the egg/grease free version.
  14. I love this Brandi! I've been wanting fried rice, but of course not the buckets of oil that go with it. Bookmarking!
  15. Brandi, you are wonderful with the recipes! I love your unfried fried rice! I could eat an entire bowl!!
  16. Ugh I took one look at this and immediately wanted it for dinner--the only thing I was missing was the ginger! But I am determined to make this some day soon--I've been craving Chinese for so long and this looks FAB.
  17. Beautiful healthy alternative to fried rice. I am sure it tastes every bit as amazing :-) Love the toasted sesame on top! Happy weekend Brandi!
    • Thanks so much Anne!! Yes, it just doesn't feel complete without the sesame seeds!
  18. This is nearly the same way, like my mom & I make it! I love it with grilled fish on the side: so good!
  19. This is such a great idea and looks so effortless to make, thanks for sharing!!
  20. I cannot wait to try this! Thanks!
    • Just made this and ate it! YUM!
      • Oh wonderful Lilly Sue!! Thank you so much for trying my recipe AND for giving me feedback! I'm so glad to hear you enjoyed it!! :)
  21. After several failed attempts at vegan/gluten-free recipes that were non-Vegan 8 created, we came back to your site to try out this recipe for the 1st time. Why do I go elsewhere?? It was a success - yay! I added some broccoli stalks to the sautéed veg too. It's a keeper! Thank you so much for the brilliance in your simplicity.
    • brandi.doming@yahoo.com
      I could have sworn I already replied to this comment, but I don't see it! Anyways, thank YOU so much for the wonderful feedback...I really appreciate it and your kind words! I love how you said the others were "non-Vegan 8 created" haha! Love it! Thanks so much and please let me know of any others you try, I'd love to hear! xx
  22. Brandi! I made this last night and it was AMAZING! The flavors came together wonderfully! Thank you so much for coming up with such a simple yet tasty meal.
  23. Hi Brandi! I just had this for lunch with a Greek salad and I loved it. Will make it often now. It would also be a good think to bring to a potluck! Thanks a million!
  24. Can one use white rice instead? And how would I modify the cooking time to do so?
    • brandi.doming@yahoo.com
      Hi Tiffany! I have not tried this with white rice, only brown rice. I would just look at the back of your box and see what the recommended cooking times are and follow the recipe and reduce if necessary. I would imagine the cooking would be similar, although I think white rice cooks slightly faster, so you may need to adjust the broth. Sorry, just not sure exactly without having tested it.
  25. […] Since the fall of 2013, Brandi, who previously ran another healthy recipe blog, started up The Vegan 8 (where you can now find all of those previous recipes). The site is based around easy and simple recipes, with an emphasis on 8 ingredients. Try the Roasted Broccoli & Rice Bowl with Chipotle Red Pepper Sauce, a Vegan Garlic Alfredo Sauce (pictured above), or some Low-Fat Unfried Rice. […]
  26. Could also use coconut aminos.
  27. Do you know the nutritional information for this?
    • brandi.doming@yahoo.com
      Hi Angie, it's added above on the recipe :)
      • Thank you so much!

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