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Dr Greger’s Unfried Rice
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!
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Ingredients
Umami Sauce
- 1 cup vegetable broth, low sodium
- 1 tsp garlic, minced
- 1 tsp ginger, minced
- 2 deglet dates
- 1 tsp tomato paste
- ½ tsp cracked 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 ½ tsp ginger, minced
- 3 cups wild rice, cooked
- 1 cup mushrooms, diced
- 14 oz extra firm tofu, cubed and baked at 350° for 20 minutes
Instructions
- 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.
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Nutrition info
Calories: 611kcalCarbohydrates: 107gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gSodium: 118mgPotassium: 1096mgFiber: 11gSugar: 10gVitamin A: 3346IUVitamin C: 47mgCalcium: 114mgIron: 5mg
6 comments
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?
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. =(
Well we appreciate your work!
Is 2 Tbsp tahini correct for the Umami sauce? It’s listed twice.
Thanks for catching that. It is just 1 Tbsp.
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.