Go Back
+ servings
Gluten free and vegan stir-fried wild rice recipe

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


  • 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


  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*
Fat 4g6%
Sodium 972mg42%
Potassium 476mg14%
Carbohydrates 46g15%
Fiber 4g17%
Sugar 6g7%
Protein 9g18%
Vitamin A 5300IU106%
Vitamin C 9.4mg11%
Calcium 26mg3%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.