The Whole Food Plant Based Cooking Show
Dr Greger's Unfried Rice
Calories: 611kcal
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
Calories: 611kcal | Carbohydrates: 107g | Protein: 30g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 3g | Sodium: 118mg | Potassium: 1096mg | Fiber: 11g | Sugar: 10g | Vitamin A: 3346IU | Vitamin C: 47mg | Calcium: 114mg | Iron: 5mg
