Vegan Stir-Fried Wild Rice

Wild rice is among the most versatile and healthy of grains.  It’s naturally gluten free, as well as high in fiber and other nutrients.  This easy Vegan Stir-Fried Wild Rice takes the already delicious flavors of wild rice to the next level.  It’s bold and vibrant with just a hint of umami from tamari and flecks of colorful vegetables! Whether you choose to serve it as a side dish or an entrée, this dish will bring both health and taste to your dinner table.  This recipe is gluten free and dairy free too!

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Note: This post was originally published on my food blog, A Bite of Inspiration (read more about it in this post here.  It’s been slightly edited and modified to make the content even more inspiring and the recipe even more delicious! Enjoy!

I absolutely LOVE wild rice.  It has such a unique, chewy texture and strong, earthy flavor.  I love eating it plain, sometimes with a few almonds or dried cranberries tossed in with a bit of olive oil.  But, when I’m feeling really adventurous and want something bolder, I love cooking and eating my stir-fried version, which gets its amazing flavors from soy sauce and ketchup.  Yep, you heard me right!  Don’t knock it until you’ve tried it.  The flavor is astounding and goes perfectly with the nuttiness of the wild rice.  This is a wild rice recipe you and your family will enjoy again and again.

This dish is vegan/vegetarian and dairy-free.  It’s also gluten-free because it uses tamari, which is a type of gluten-free soy sauce (you can use regular though if you prefer) and wild rice is a naturally gluten-free grain.  As always though, if you have a gluten sensitivity pay attention to your packaged products to make sure there’s no cross-contamination in the processing of them.  Although ketchup is generally gluten-free, if you want to be extra careful try Heinz or Annie’s Naturals , as both use vinegar that is not derived from wheat.

If you’ve never cooked wild rice before, it’s a little different from regular rice.  You should use about 3 cups of water to every 1 cup of dry wild rice.  The yield will be about 3 cups cooked wild rice for every 1 cup uncooked, so to make the 4 cups of rice needed for the recipe, you want to cook about 1 and 1/3 cups of dry wild rice.  It usually takes about 45 minutes to cook, but check the package directions because it can vary.  You should also rinse the wild rice before cooking.  Once the wild rice is cooked, this recipe is a snap!  It takes one skillet and less than 20 minutes to prepare.

This wild rice recipe is healthy, delicious, and easy enough to cook on a weekday. To save time, you can make the wild rice a day ahead and just stir fry it the next day. You can even make extra wild rice and eat it throughout the week, plain or with a few mix ins like nuts or fresh herbs. Wild rice tastes good with everything and keeps well. Kids love this dish too, and it’s a great way to introduce them to a new grain. Pro tip: this recipe tastes even better the next day AND you can eat it cold!!

This Vegan Stir-Fried Wild Rice recipe is super versatile and can be served as a side dish for 4 people (or an entrée for 2).  It goes perfectly with simply grilled tofu, chicken, or beef.  The rice already has a strong flavor, so just make sure to keep your protein simple.  Steamed veggies on the side also work well.

This easy vegan side dish will easily make it into your weekly meal rotation.  It’s so quick to make and super nutritious with whole grains and veggies.  If you’re new to wild rice, this makes wild rice recipes easy for anyone.  Enjoy!

Do you have any more wild rice recipe ideas?  Sound off in the comments below!

5 from 1 vote

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Vegan Stir-Fried Wild Rice

Looking for a bold and adventurous new side dish? Chewy wild rice with a flavorful sauce and healthy veggies will be your new go-to!  Ready in less than 20 minutes. Vegan, gluten free, dairy free, nut free, and egg free.

Course Side Dish

Cuisine Dairy-Free, Egg-Free, Gluten-Free, Nut-Free, Vegan, Vegetarian

Cook Time 20 minutes

Total Time 20 minutes

Servings 4

Calories 251 kcal

Ingredients

• 4 cups wild rice cooked, drained, and cooled
• 2 carrots peeled and grated
• 1/4 cup frozen peas thawed
• 3/4 cup frozen corn thawed
• 1/4 cup ketchup
• 1/4 cup tamari (gluten free soy sauce)
• 2 scallion greens cut small for garnish
• 1 tablespoon cooking oil

Instructions

1. Heat oil in a large deep skillet on medium-high heat until hot but not brown or burning.

2. Add cooked wild rice to pan. Stir fry for 2-3 minutes to bring out the flavors of the rice.

3. Add carrots. Stir fry for 1-2 minutes until slightly soft.

4. Add peas and corn. Stir fry for 2-3 minutes.

5. Add soy sauce. Stir fry for 1 minute.

6. Add ketchup. Stir fry for 2-3 minutes until fragrant.

7. Remove from heat and divide into 4 bowls. Top with scallions and serve immediately. Enjoy!

Recipe Notes

Wild rice and ketchup are generally gluten free, but can sometimes be subject to cross contamination.  Look for certified gf versions, if you are really sensitive to gluten.

If you don't have a gluten sensitivity, feel free to use regular soy sauce in place of the tamari.

You can serve this dish as a side for 4 people or an entrée for 2 people. 

For tips on cooking wild rice, please see post above.

Nutrition Facts

Vegan Stir-Fried Wild Rice

Amount Per Serving

Calories 251 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Sodium 972mg 41%

Potassium 476mg 14%

Total Carbohydrates 46g 15%

Dietary Fiber 4g 16%

Sugars 6g

Protein 9g 18%

Vitamin A 106%

Vitamin C 11.4%

Calcium 2.6%

Iron 9.5%

* Percent Daily Values are based on a 2000 calorie diet.