Dr Greger’s Unfried Rice

by 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!

Dr. Greger is one of our family’s favorite doctors to reference when we have questions. We really enjoy his quirky and slightly sarcastic tone and his humor. His website, Nutritionfacts.org is an wonderful resource where you can find all of Dr. Greger’s research. He also wrote an amazing book called How Not To Die and there is also an accompanying Cookbook. All of Dr. Greger’s proceeds are donated to charity.

Dr. Greger's Unfried Rice

Print Recipe
Serves: 4 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 3.9/5
( 25 voted )


Umami Sauce 
1 cup low sodium vegetable broth
1 tsp minced garlic
1 tsp minced ginger
2 dates
1 tsp tomato paste
1/2 tsp black pepper
1 Tbsp tahini
2 tsp blended lemon ( peel lemon and blend the whole lemon )
1 Tbs white wine vinegar
1 Tbsp tahini

Main Recipe: 
1 Tbsp tahini
1 Tbsp white wine vinegar
1 red onion, chopped
1 large carrot, diced
2 cups broccoli florets
2 cloves garlic
1 1/2 tsp minced ginger
3 cups cooked wild rice
1 cup mushrooms, diced
1/2  14 oz pkg extra firm tofu, cubed and baked at 350° for 20 minutes


  1. Blend the Umami ingredients in a blender 
  2. Use 2 Tbsp of the umami mixture and stir in the tahini and white wine vinegar from the main ingredients
  3. Keep the remaining umami in the fridge or freezer for using the next time you make this recipe
  4. Pour 1/4 cup of water into your pan and sauté the onions, carrots, garlic and ginger for 5 minutes
  5. Add the broccoli, mushrooms and tofu and cook for 5 minutes
  6. Add the rice and umami mixture and cook for a few minutes just to coat the rice. 
Did You Make This Recipe?
Take a picture and share the love? Tag me on Instagram at @wholefoodplantbasedcookingshow

You may also like


Joan Belson May 26, 2019 - 8:03 pm

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?

Jill Dalton May 27, 2019 - 8:57 am

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. =(

Louis June 4, 2019 - 1:18 pm

Well we appreciate your work!

Sharon May 4, 2020 - 8:02 pm

Is 2 Tbsp tahini correct for the Umami sauce? It’s listed twice.

Jill Dalton May 5, 2020 - 10:11 am

Thanks for catching that. It is just 1 Tbsp.

Kathleen Collins June 2, 2020 - 2:12 pm

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.


Share your thoughts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: