A super simple fried rice recipe that is gluten-free and chicken-free, but is certainly not skimping on flavor!
Last week I mentioned that I recently made the decision to try out a gluten-free diet. I have been working with a functional medicine center for the past month, and in speaking with my nurse practitioner and reviewing my blood work and health history, we decided it would be worth a shot. I promise that I will share more of an in-depth explanation of this decision and an update on my health in a post this Thursday (I have another appointment this evening that I want to attend before I write that post), but for now it is important that I preface the fact that you will be seeing a lot of gluten-free recipes here in Clean Eating Veggie Girl land… at least for the time being. I have already shared a couple recently, and there are plenty more to come. But don’t worry. I promise that they will all still be easy, healthy, mostly plant-based, and delicious!
When you suddenly jump from eating gluten one day and cutting it out completely the next, you find yourself in a bit of a state of confusion. I have gotten used to being a label reader during my time as a vegetarian (now pescetarian) who follows a mostly plant-based diet, but now I am not just on the lookout for hidden animal products and dairy. Instead, I am also on the lookout for any product that contains or may contain wheat, barley, or rye. Let’s just say that it can all be a bit overwhelming.
In an effort to ease my way into a gluten-free diet, I have decided that I need to get back to the basics. I already know that meals do not have to be fancy or elaborate in order to be delicious. I also know that some of the simplest ingredients can come together to create truly delicious meals. So when I set out to create a meal plan for my first gluten-free week, I decided to whip up the simplest of recipes.
This Chickpea and Veggie Fried Rice came about when I was thinking of what grains I could eat, as opposed to which grains I could not eat. Positive thinking, right? Whole brown rice seemed like the perfect grain to choose for a carby, yet gluten-free meal. Of course rice can play a role in about a million different recipes. But the first thing that came to mind for me was fried rice.
I have almost (I say almost because I was a super picky child) always been a fan of chicken fried rice. It contains carbs, a protein, veggies, and tons of flavor. What’s not to love, right? Now that I do not eat chicken, it’s been quite awhile since I have enjoyed a big ‘ole bowl of the fried goodness. Of course you know that a little animal protein in a recipe never stops me from making a meal. So instead of chicken, I have turned to my absolute favorite vegan chicken substitute: chickpeas! And thus, this gluten-free, chicken-free fried rice came about.
Chickpea and Veggie Fried Rice
Vegan + Gluten-Free
Serves 4 to 6
Ingredients
2 TB sesame oil
16 oz package of frozen stir-fry veggies (any variety you prefer)
1/2 green bell pepper, chopped
3 TB Bragg’s Liquid Aminos (coconut aminos or certified gluten-free soy sauce also work)
2 TB seasoned rice wine vinegar
1/2 tsp garlic powder
15 oz can chickpeas, drained and rinsed
3 cups cooked whole brown rice*
1/4 cup green onions, diced
*It is best if you use leftover rice, though you can make it fresh if needed. I cooked a batch in my rice cooker the night before I made this and refrigerated the rice until it was frying time.
Directions
1. Heat sesame oil in a wok or large skillet over medium-high heat until very hot.
2. Add frozen vegetables and green bell peppers to the wok. Cover with a lid and cook for approximately 8 minutes. Stir the vegetables halfway through to prevent sticking.
3. While the vegetables are cooking, combine the liquid aminos, seasoned rice wine vinegar, and garlic powder in a small bowl. Wisk until well-combined. Set aside.
4. Once the vegetables have cooked for 8 minutes, remove the lid and continue cooking an additional 2 to 3 minutes, or until most of the moisture has evaporated.
5. Lower the heat to medium. Stir in the chickpeas, rice, and, sauce. Continue cooking for 3 to 5 minutes.
6. Add half of the green onions to the wok. Lower the heat to medium-low and cook for an additional minute.
7. Garnish each bowl with remaining green onions.
My Chickpea and Veggie Fried Rice is gluten-free, chicken-free, and healthy, but it is also seriously delicious… not to toot my own horn or anything!
Right now I may be a gluten-free, mostly plant-based eater, but that sure as heck doesn’t mean I’m not eating good food. In fact, I only take those “limitations” as challenges. I will keep making us all tasty eats!
Be sure to check back on Thursday for a full recap of my diet and health updates.
Do you have a favorite vegetarian recipe that is also gluten-free? Please share the link in the comments!
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Yay! I’ve been meaning to make chickpea fried rice! It was gonna happen yesterday, but my friend and I had a huge lunch, so we were wayyyy too full to even think about making food for dinner.
This looks super good! :]!
It sounds like you definitely need to make it happen this week!! I hope you enjoy it 🙂
Making this! I was a vegetarian for about 13 years before I moved to Italy where I’ve been eating… well too much of everything! I’m trying to get my little family to eat healthier and this looks delish!
I hope you love it as much as I do, Madaline! I’d totally be eating A LOT if I were in Italy too 😉
This looks yummy!
I just tried the grain Freekeh this weekend. I wonder if this would work with that to? Nom Nom!
That’s a great question, Alissa. I’m probably not much helped since I have never tried it, but it has an awesome name! Let me know if you try it 🙂
Clearly we both have rice (or quinoa) on the brain! I’m super excited to see how your gluten-free journey goes. This looks like the most perfect easy recipe!
Yes we sure do!! Great minds think a like! 😉
Yumm!!! I’ve never thought to put chickpeas in veggie fried rice. Looks like a super tasty and nutrient packed addition. Nice change to the tofu I usually add, too 🙂
You should definitely give it a try, Jessica! I’m a tofu lover, but I am a MAJOR chickpea lover. I think you will enjoy them in your next fried rice!
Mexican one day…Asian the next! Perfect 😉
I know, right? I try to keep my diet well-balanced 😉
Yum this looks fantastic! I love the idea of vegan fried rice – perfect for spring!
It is, isn’t it? It’s the perfect way to incorporate times of in-season veggies. I hope you give it a try 🙂
Oh my goodness I just may have to make this for dinner this week!
You most definitely should!! Let me know if you do!
This is unrelated to the food but these pictures are so pretty! I love the bright, spring-y colors…
Thanks so much, Miranda! I appreciate the kind words. I am alll about spring and bright colors right now, and I guess it is reflected in my food too 🙂
this looks so yummy! Love the use of chickpeas and liquid amino!
Thank you Kim!! It is pretty darn delicious, though I might be biased 😉
This seriously looks incredible! I’m for sure going to try this recipe! Thanks!
Thank you Olivia! I’d love for you to tell me what you think!
I can imagine transitioning to a gluten-free diet is very overwhelming, especially with all of the gimicky products out there that are void of nutrition.
Meals like this are what eating a healthy GF diet is all about! It sounds so good!!
You’ve got that right, Sarah! I am trying my best to get back to the basics of whole foods and stay away from a lot of the processed junk. GF bread is a definite must for me right now though.. maybe somebody I’ll try making my own!
Oh man I LOVE fried rice! Yummy!
I know, right?? It’s so delicious!!
I cannot turn down any kind of fried rice! Love that you added the chickpeas!
My sister had to all of a sudden switch to a gluten-free diet and I remember her being overwhelmed at first (now she’s a total pro!).
I’m trying to remind myself that switching to vegetarian was a challenge at first, but now it’s super easy for me. Hopefully I will soon feel the same way about GF!
I only eat homemade fried rice. I find that restaurant fried rice is too greasy. This looks delicious!
You are so right! Restaurant fried rice does get quite greasy and is normally too salty for my liking, too. Yay for homemade!
This looks really good. I love fried rice. I could never go gluten free (well I could if I were celiac, but otherwise, no way!) when you’ve already given up animal products, who wants to give up more?
It is definitely SO tough, but I am hoping it helps my health. If it does, it will be so darn worth it!
This looks so good! I like chickpeas and love rice…great combo!
Well if you like both then you should most definitely give this a try! Let me know if you do 🙂
Some of my favorite vegetarian/gfree recipes are mexican-inspired – like black bean tacos. Or roasting up a bunch of veggies and tossing with quinoa and some nuts/feta.
It is amazing how veg/gfree-friendly Mexican food can be. Maybe that is why I love it SO much!!
Mmmmm, I couldn’t tell you how long the hubs and I have been talking about making fried rice! Course, we’re grain free now, so we’ll have to use cauli-rice, but it’ll still be yummy! You inspired me – I think we need to do this next week, yo! xo
I LOVE cauli rice and have used it to make fried “rice” before. I bet it would be delicious in this!
I made this last week and it was really good. I had it for dinner and then the next day for “brunch” on my break at work. Delicious!
Yay! I’m so glad you enjoyed it Kelly. It sounds like it would be delicious for “brunch” too. Good thinking!