Soy-Free Vegetable Fried Rice

Chopsticks in a bowl of vegetable fried rice

I’ve been trying to incorporate more plant-based meals into my diet, but it’s always tough for me to make ones that don’t leave me starving, especially on days I work out. This soy-free, mixed vegetable fried rice really hit the spot for my last Meatless Monday. I couldn’t wait to post it! Filled with vegetables I had leftover in the fridge and Trader Joe’s Cruciferous Crunch mix, it’s the best veggie fried rice I’ve ever had. It’s just a plus that it’s migraine-friendly without soy, and an extra bonus of being gluten and dairy free.

Fridge Foraging Made Easy

The best part about this recipe is it really works well with any vegetables that you need to use up. For this one I used a leftover corn on the cob, some extra red bell pepper, and green onion (which is my only non-negotiable). I did add an egg to mine, but if you really wanted to do this totally vegan it would still be just as good. I like to use Trader Joe’s Cruciferous Crunch bag to make my life a little easier. It’s a mix of kale, shredded brussels sprouts, and cabbage. If you only had kale on hand, that would work too.

When making fried rice, it’s important to use chilled rice as your base. If you use freshly cooked, it may be too mushy or gummy and won’t yield that nice, firm texture that’s best.

Fried rice in a bowl with chopsticks and sweet chili sauce on the side

Coconut Aminos & Sweet Chili Sauce

I usually pick up coconut aminos at Trader Joe’s, but there are several brands to choose from. Since it’s made from the sap of a coconut blossom, people with a migraine disorder tend to find this soy sauce substitute to be less triggering. Still, most brands are fermented, so it’s something you’ll want to keep in mind. Bragg’s is another brand not fermented, but uses apple cider vinegar.

As for the sweet chili sauce, I love Pretty Thai Sweet Chili. I can usually find it in Texas grocery stores, but you can also order it from their website. It’s available on Amazon too, but for a hefty premium, which I assume covers shipping. I wasn’t able to find another good brand that’s compliant on HYH, but you really do get what you pay for in this case. If you find one, let me know!

Chopsticks in a vegetarian fried rice bowl on a wooden board

For other vegetarian recipes that are also migraine-safe, check out these posts.
And for more information on a vegetarian migraine diet, click here.

5 from 1 vote
Got leftover vegetables? This veggie fried rice is perfect for using leftovers. Made soy free with clean ingredients, it's the best healthy and tasty version of fried rice. #vegetablefriedrice #easymeal #vegetarian #vegan
Soy-Free Vegetable Fried Rice
Prep Time
10 mins
Cook Time
10 mins
 

Got leftover veggies? This vegetable fried rice is delicious and quick. The perfect recipe to clean out the fridge.

Course: Main Course
Cuisine: Asian, Chinese
Keyword: Soy-Free, Vegetable Fried Rice
Servings: 4 people
Author: The Dizzy Cook
Ingredients
  • 3-4 tablespoons high heat oil, like grapeseed or avocado
  • 2 large eggs * Optional - Leave out for vegan
  • 2 garlic cloves, minced
  • 3/4 cup green onion, chopped
  • 3/4 cup random vegetables, chopped - I used 1 fresh corn on the cob and 1/2 red bell pepper
  • 3 cups Trader Joe's Cruciferous Crunch mix or 1 bunch of kale, roughly chopped
  • 2 cups chilled brown rice
  • 2 tablespoons coconut aminos
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons sweet chili sauce
  • 1 teaspoon kosher salt + more to taste
  • Optional: Sriracha to taste
Instructions
  1. In a wok or a large cast iron skillet, heat 1-2 tablespoons (depending on the size of your pan) of oil over medium high heat. Crack 2 eggs (if using) directly into the hot pan and stir with a wooden spoon until cooked through, breaking it up into pieces. Remove from the pan and set aside. Wipe your pan clean with a paper towel.

  2. Add another 2 tablespoons of oil back to the pan, over medium heat. Add garlic and green onion, 1 teaspoon kosher salt, and vegetables, stirring often for 2-3 minutes. Then add kale mixture, and cook another 2 minutes, until softened. Add chilled rice and cooked egg, mixing everything together, and spread out across the bottom of the pan, allowing it to cook without stirring for at least 30 seconds, you want the rice to get a little bit crispy. Then stir occasionally for 3 minutes over medium to medium high heat till warmed through. Remove from heat.

  3. In a small bowl or measuring cup, stir together the coconut aminos, sweet chili sauce, and toasted sesame oil. Pour the mixture into the rice and stir till combined. Serve warm with sriracha on the side.

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.

4 comments

  1. Charlotte Dorris

    I have been on the eating plan for almost 2 weeks now, and I do feel a difference. I have a question, I use Almond milk, is that a no-no? Also I use Avacado oil and grapeseed oil, is that a problem?
    Thank you

    Reply

    1. Alicia

      Almond milk is not allowed, but the oils should be fine. You may want to switch to oat milk like Oatly, hemp or rice milk if you are dairy free.

      Reply

  2. Charlotte Dorris

    5 stars
    haven’t made the cookies yet, but they sound yummy.

    Reply

    1. Alicia

      thanks, Charlotte!! 🙂

      Reply

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