Dr Greger’s Unfried Rice

YouTube video

Dr Greger’s Unfried Rice

Jill Dalton
Dr. Greger’s team has allowed me to use one of the recipes from his How Not To Die Cookbook and put a little Dalton spin on it so this Plant Based Vegan Unfried Rice recipe has been just slightly altered to fit our show’s preferences. We have changed out a couple of the ingredients and lowered the salt content to what the original recipe is. This recipe is great as a meal or would even be great to bring to a potluck!
4.67 from 3 votes
Prep Time 15 minutes
Cook Time 16 minutes
Total Time 31 minutes
Course Main Course
Cuisine Chinese
Servings 4 people
Calories 611 kcal


Umami Sauce

Main Recipe:


  • Blend the Umami ingredients in a blender
  • Use 2 Tbsp of the umami mixture and stir in the tahini and white wine vinegar from the main ingredients
  • Keep the remaining umami in the fridge or freezer for using the next time you make this recipe
  • Pour 1/4 cup of water into your pan and sauté the onions, carrots, garlic and ginger for 5 minutes
  • Add the broccoli, mushrooms and tofu and cook for 5 minutes
  • Add the rice and umami mixture and cook for a few minutes just to coat the rice.


Calories: 611kcalCarbohydrates: 107gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gSodium: 118mgPotassium: 1096mgFiber: 11gSugar: 10gVitamin A: 3346IUVitamin C: 47mgCalcium: 114mgIron: 5mg

6 thoughts on “Dr Greger’s Unfried Rice”

  1. I will try this recipe for sure. 2 questions: I presume you cook the rice first? In your list of ingredients it says umami but in the video you say Unami. Is there a difference?

    1. Yes, the rice is cooked first. I actually thought that umami was unami. I haven’t really had that sauce before and just read it wrong. =(

  2. Kathleen Collins

    I made this last night and it was so good. The umami sauce was what made it- without it there would be no flavor. That whole peeled lemon in blender gave it a refreshing taste, too. For me, I needed to use more than the 2 tbsp from sauce to add to main ingredients at the end. I actually used 6 tbsp and adjusted the additions to it. I added also onion and garlic powder to main ingredients while cooking. Then with the Braggs amino acids added to your plate– so tasty! Thank you for this.

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