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5.0 from 3 votes

Vegan Fried Rice (Gluten-free & Oil-free)

Easy vegan fried rice, made with chickpeas! This recipe is simple, tasty and packed full of vegetables for a main course or side dish that's healthy and not missing any flavour. Gluten-free, oil-free, better than takeout! 

Prep Time
25 mins
Total Time
25 mins
Servings: 6
Calories: 176 kcal
Course: Main Course
Cuisine: Vegan

Ingredients

  • 1 cup basmati rice dry*
  • 1 can chickpeas drained and rinsed (240g)
  • 1 tbsp Tahini
  • 2 tbsp tamari
  • 1 tbsp nutritional yeast
  • 1 tsp cumin
  • 1 tsp garlic salt
  • ½ tsp Turmeric
  • 1 tsp curry powder
  • ½ tsp black salt
  • 1 medium onion chopped
  • 7 oz Shiitake mushrooms
  • 5 oz green beans trimmed
  • 5 oz beansprouts
  • 2 tbsp tomato paste

Instructions

    Cup of Yum
  1. Cook the rice according to packaging instructions, until soft and fluffy but not overcooked. This usually takes 15-20 minutes.
  2. Add the chickpeas, tahini, tamari, nutritional yeast, cumin, garlic salt, turmeric, curry powder and black salt to a mixing bowl. Stir together well and mash the chickpeas down lightly with a fork.
  3. Add the onion and the shiitake mushrooms to a non-stick frying pan or wok and sauté for 4-5 minutes, until the mushrooms soften. Then, add the beansprouts and green beans and stir for a further 2-3 minutes, until the beans are bright green.
  4. Stir in the chickpeas together with the tomato paste and cook for 2 minutes, stirring frequently, to combine the ingredients.
  5. Drain and rinse the rice, then transfer it to the frying pan. Turn down the heat to low and stir for 2-3 minutes, ensuring that the rice is well-coated in the chickpea 'egg' sauce.

Notes

  • * Use any other rice variety (wholegrain rice is delicious in this recipe), but keep in mind this may affect cooking time. 

Nutrition Information

Calories 176kcal (9%) Carbohydrates 35g (12%) Protein 6g (12%) Fat 2g (3%) Saturated Fat 1g (5%) Sodium 968mg (40%) Potassium 357mg (10%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 244IU (5%) Vitamin C 9mg (10%) Calcium 33mg (3%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 176

% Daily Value*

Calories 176kcal 9%
Carbohydrates 35g 12%
Protein 6g 12%
Fat 2g 3%
Saturated Fat 1g 5%
Sodium 968mg 40%
Potassium 357mg 8%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 244IU 5%
Vitamin C 9mg 10%
Calcium 33mg 3%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.