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Home » Meals » Dinner

September 27, 2022

Soy Free Fried Rice - GF/DF/SF, Vegan, Top 8 Free

Jump to Recipe Print Recipe

Soy free fried rice is an easy dish to replicate the popular Asian inspired takeout meal. Our recipe is gluten, dairy, and top 8 allergen free as well as being vegan. This gluten free fakeaway or fake out recipe is perfect for bringing back the flavours of restaurant dinners to allergen friendly tables.

gluten free fried rice vertical shot.
Jump to:
  • Why We Like This Recipe
  • Ingredients
  • The Ingredient Low Down
  • Instructions/ Directions and Tips
  • Substitutions
  • Variations /Adaptations
  • Equipment
  • Storage and Reheating Instructions
  • Storage
  • Top Tip
  • What To Serve With
  • Other Recipes You May Enjoy
  • 📖 Recipe
  • Food Safety
  • Latest Posts

Why We Like This Recipe

We love this soy free fried rice as it reminds us of all the asian inspired takeaway dishes we would order before our allergies. This recipe is one we developed based on the flavours of those dishes. We like to call it an easy fakeaway dish we can make to recapture those dinners we used to love but make them allergen friendly. It is something that normalises how we eat and gives the kids flavours close to what their friends eat.

Ingredients

  • Cooked White Rice
  • Canola or Sesame Oil
  • White Onion
  • Peas
  • Carrots
  • Coconut Aminos
  • Ground Ginger
  • Garlic Powder

See recipe card for quantities.

The Ingredient Low Down

fried rice in 2 grey bowls topped with cilantro surrounded by ingredients.

Cooked White Rice

We use basmati rice as it keeps its shape and we use it for our Indian inspired dishes. Using one kind of rice over many dishes keeps our costs down. Different kinds of rice will hold more water and hold their shape better. For more info on which to use check out this rundown by Mahatma Rice. Always rinse your rice well before using.

Canola or Sesame Oil

We prefer canola but any neutral oil can be used that can withstand the temperature to fry the rice safely. 

Sesame oil will add more flavour but sesame can be a difficult allergy for many, if using ensure it is safe for you. It is not a top 8 allergen but is a top 10/14 allergen that many struggle with.

White Onion

White or yellow onions do well in this recipe. Red onions are not advised. Shallots and leeks can be used but may be a bit more mild.

Peas and Carrots

Fresh, Frozen, or canned can be used in this recipe depending on what is on hand. If using canned vegetables the vegetables will be softened already and need draining before use. If using mixed peas and carrots from frozen use 2 cups total.

Coconut Aminos

The usual soy sauce replacement that is top 8 free is made from fermenting coconut sap. It has a taste similar to soy sauce yet can be a tad milder and not as salty. It should be avoided by those with coconut allergies. Most alternatives contain coconut or soy.

Ground Ginger and Garlic Powder

The dried powder versions are what we prefer for this recipe. If using fresh, the amounts will need to be adjusted. Check the dried spices for cross contact with the manufacturer as many spices are processed in plants that often process allergens as well. We are noticing more “may contain” warnings on spices. The warnings are not regulated and contacting the manufacturer is always the best practice.

Instructions/ Directions and Tips

1- Heat the oil in a large fry pan with deep sides like a wok over medium heat

2- Add onion, peas, and carrots and fry until the peas and carrots are tender and the onion is translucent.

3- Add the cooked rice to the pan, mixing it into the veggies.

4- Pour in the coconut aminos. Sprinkle in the ginger powder and garlic powder. Mix well to distribute the spices and coconut aminos.

5- Keep heating until the rice is hot and slightly crispy.

Hint: If using frozen pea and carrot mix use 2 cups total of the veggies.

Substitutions

  • Onions - If onions are an issue many can have the green part of scallions/green onions but not the white or a bulb of onion. If it is safe for you use the greens instead but do not cook them as long. 
  • Garlic - If garlic is an issue instead of garlic powder garlic oil can sometimes be used, check with your doctor. The key here is to use oil that does not have bits of garlic in it.
  • Quinoa - If rice is an issue or allergen cooked quinoa can be used instead. It may not need to be fried up as long so a close eye should be kept on it.
  • Meaty - Double the coconut aminos, ground ginger and garlic and split the amounts in 2. Mix one portion together and use as a marinade and sauce to cook the meat in. Before the rest of the dish is made, cook up diced or ground beef, pork, or chicken in the bit of the extra sauce. When cooked through to 165F it should be removed from the pan, drained of excess fat, and set aside until the rice is added into the recipe. Add the meat back in the dish with the rice and cook as per the rest of the recipe.

Variations /Adaptations

  • Spicy - add chilli pepper flakes while cooking to add heat. Add a bit of chilli oil to the in place of some of the canola oil. A bird’s eye chilli can be cooked in the rice and removed before serving, if a much spicier version is desired.
  • Deluxe - Add in canned or frozen corn, or cut up baby corn. Water Chestnuts can be chopped and sauteed with the onions and added. Water Chestnuts are not nuts they are an edible plant root. Do always check with your doctor first though before trying the water chestnut as they may be a new food for you.
  • Kid friendly - Our kids like to add extra coconut aminos when they eat theirs as they like it quite saucy. 
  • Just Egg - The liquid variety of just egg can be used to recreate an egg flavour and texture as is common in many Asian dishes. Add it after the onions and fried until cooked as per the container directions. We do not use this product as the ingredient label in Canada lists soy.

Equipment

a close up of soy free fried rice in a grey bowl.

Large frying pan or wok to cook the whole dish up. We have a great big wok we use. Just be careful that if it is a pan that requires seasoning it has not had any allergens cooked in it. Some materials, like cast iron, can hold in bits of food from previous recipes. These can remain in the imperfections of the pan and cause cross contamination with allergens.

If the rice is not made ahead it should be made in a pot with a tight fitting cover. Use a knife and cutting board to cut the onion and carrots.

Utensils to stir and measuring cups and spoons will be useful to stir the rice and measure out the ingredients.

Storage and Reheating Instructions

Storage

When storing rice it is really important to bear in mind that it is really important to store and reheat rice properly to reduce the risk of food poisoning. The bacteria in rice is called Bacillus Cereus and can cause food poisoning.

Due to this risk of cooling the rice within 1 hour of cooking, do not leave it out. For more tips and more info please see the UK’s NHS site.

-Fridge

In a proper sealing container cool the rice within one hour of cooking rice. Gluten Free Fried Rice will only keep for up to 1 day safely. 

-Freezer

Due to safety concerns we do not recommend to freeze the rice. 

soy free fried rice partial shot,

Reheating

To avoid food poisoning with rice make sure that if reheated it is piping hot all the way through. You should be able to see it steaming. Never reheat gluten free fried rice more than once.

-Stove Top

In a large frying pan or wok add the rice and ½ cup of water. Cover with a well fitting lid and cook over medium heat. Cook for 5 minutes. Remove the lid and turn up the heat to medium-high heat. Using a spatula or other cooking utensils stir the rice as the extra water cooks off. Once the water has cooked off add a small amount of oil, around 1 tablespoon. Mix it into the rice well and keep stirring and cooking the rice to let it crisp up a bit and fry. Take care to not let the rice on the bottom catch and burn. Remove the lid and cook for an additional 5-10 minutes. Ensure the rice is steaming hot the whole way through for safety.

- Microwave

We do not recommend microwaving the Fakeaway Fried Rice as the reheating can be uneven which can be unsafe with rice.

Top Tip

Fried Rice in a grey bowl with cilantro to garnish.

Use cold rice for the best results.We find it stays firm better and will get a bit crispy better than hot rice just made. We like to make the rice in the morning , then put it in the fridge for using in the supper dish.

What To Serve With

This fried rice dish is excellent as a meal itself. We recommend to add a protein such as chickpeas or meat. When making a fakeaway Asian inspired dinner this recipe pairs well with Soy Free Ginger Chicken, Air Fryer Beef Bites, or Soy Free Stir Fry. It will help round out any fakeaway dinner or work as a quick meal.

Other Recipes You May Enjoy

Soy Free Ginger Chicken

Soy Free Stir Fry

Air Fryer Beef Bites

📖 Recipe

gluten free fried rice vertical shot.

Soy Free Fried Rice - GF/DF/SF, Vegan, Top 8 Free

Soy free fried rice is an easy dish to replicate the popular Asian inspired takeout meal. Our recipe is gluten, dairy, and top 8 allergen free as well as being vegan. This gluten free fakeaway or fake out recipe is perfect for bringing back the flavours of restaurant dinners to allergen friendly tables.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Course: Dinner
Cuisine: American
Diet: Gluten Free, Vegan
Keyword: allergen friendly, Dairy Free, Egg Free, Gluten Free, soy free, Vegan
Servings: 6 Servings
Calories: 230kcal
Author: The Allergen Free Kitchen - Katherine

Equipment

  • Large frying pan or wok
  • Knife and Cutting Board
  • Utensils to stir
  • Measuring cups and spoons

Ingredients

  • 3 C Cooked White Rice
  • 2 Tbsps Canola or Sesame Oil
  • ½ Medium White Onion diced
  • 1 C Peas fresh or frozen
  • 1 C Carrots small diced fresh or frozen
  • 6 Tbsps Coconut Aminos
  • 1 teaspoon Ground Ginger
  • 1 teaspoon Garlic Powder

Instructions

  • Heat the oil in a large fry pan with deep sides like a wok over medium heat
  • Add onion, peas, and carrots and fry until the peas and carrots are tender and the onion is translucent. This will take about 5 mins.
  • Add the cooked rice to the pan, mixing it into the veggies.
  • Pour in the coconut aminos. Sprinkle in the ginger powder and garlic powder. Mix well to distribute the spices and coconut aminos.
  • Keep heating until the rice is hot and slightly crispy, about 10-15 mins.

Notes

Sesame oil will add more flavour but sesame can be a difficult allergy for many, if using ensure it is safe for you. If using frozen pea and carrot mix use 2 cups total of the veggies.
Can add leftover cooked chicken, beef, or pork either ground or small diced. Add it to the pot with the onions, peas, and carrots.
If using uncooked meat, double the coconut aminos, ground ginger and garlic and split the amounts in 2. Mix one portion together and use as a marinade and sauce to cook the meat in. Before the rest of the dish is made, cook up diced or ground beef, pork, or chicken in the bit of the extra sauce. When cooked through to 165F it should be removed from the pan, drained of excess fat, and set aside until the rice is added into the recipe. Add the meat back in the dish with the rice and cook as per the rest of the recipe.
If adding an egg replacement, like Just Egg, double check that it is soy free. In Canada, it has soy listed as an ingredient.

Nutrition

Calories: 230kcal | Carbohydrates: 38g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Sodium: 357mg | Potassium: 195mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1548IU | Vitamin C: 4mg | Calcium: 32mg | Iron: 1mg
Tried this recipe?Let us know how it was!

Food Safety

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Contact the manufacturer of products, regarding cross contact and ingredients, to ensure they are safe for you
  • Always check ingredients for allergens
  • Do not use the same utensils on allergen free food, that previously touched allergens
  • Don't leave food sitting out at room temperature for extended periods, especially rice
  • Don’t store or reheat  improperly cooked rice. Check this site for tips
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

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