Recipes » Main Dish » Thai Pineapple Fried Rice
T. Colin Campbell Center for Nutrition Studies



  • 3 cups cooked brown jasmine rice, preferably leftover and chilled
  • ½ cup diced onion
  • ½ cup diced red bell pepper
  • ½ cup diced carrots
  • ½ cup diced grape tomatoes
  • 4 garlic cloves, minced
  • ¼ tsp ground turmeric
  • 2 tsp curry powder
  • 1 cup broccoli florets, blanched (see tips)
  • ¾ cup fresh pineapple, cut in ½-inch cubes
  • ½ cup sliced green onions, plus more for garnishing
  • ¼ cup toasted sesame seeds
  • ¼ cup roasted cashews (optional, see tips)
  • ¼ cup chopped cilantro (optional)


  • 3 Tbsp low-sodium tamari
  • 1 Tbsp coconut sugar or date paste
  • 2 garlic cloves, minced
  • 1 Tbsp Thai sweet or garlic chili sauce


  • 1. In a medium bowl, combine the sauce ingredients and set aside.
  • 2. In a heated pan, sauté the onions for 3 minutes.
  • 3. Add the bell peppers, carrots, tomatoes, garlic, turmeric, and curry powder and sauté for 3 minutes.
  • 4. Add the sauce and the cooked brown rice and sauté for 3 minutes.
  • 5. Add the broccoli and cook for another minute.
  • 6. Add the pineapple, green onions, sesame seeds, cashews (if using), and cilantro (if using). Serve immediately.

Cooking Tips

  • 1. To blanch the broccoli, bring a pan of water to a boil. Have a bowl of iced water ready along with a strainer. Cook the broccoli in the boiling water for 1 minute before plunging it in the bowl of iced water using a slotted spoon. Drain and set aside.
  • 2. Add baked tofu or tempeh, or cooked edamame for a tasty variation.

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