This colorful, Asian-inspired dish calls for green onions, garlic, ginger, pineapple, and a dash of brown rice vinegar and red pepper flakes—no high-sodium soy sauce is needed for great flavor! Makes a hearty meal over cooked brown rice or noodles.
Pineapple Stir-Fry
- Total Time: 38 mins
- Yield: 4 1x
Ingredients
- 1 cup chopped yellow onion (½ of a medium onion)
- 1 tablespoon minced garlic (3 or 4 medium cloves)
- 2 medium carrots, thinly sliced
- 2 ribs celery, sliced
- 1 medium red bell pepper, seeded and chopped
- 6 medium white or cremini mushrooms, sliced
- 1 cup pineapple juice (or juice from one 20-ounce can)
- 2 cups cubed fresh pineapple (or one 20-ounce can)
- 1 teaspoon freshly minced ginger
- 2 teaspoons brown rice vinegar
- ¼-½ teaspoon red pepper flakes (these are spicy)
- 4 green onions, chopped
- 4 cups cooked brown rice or noodles to serve 4
Instructions
- Chop and prepare all ingredients before starting, as this dish cooks up quickly. Place 1 tablespoon of water into a large skillet on high heat. When the water begins to sputter, add the onion and cook stirring for 1 to 2 minutes.
- Add the garlic, carrot, celery, bell pepper, and mushrooms, and cook stirring for 2 to 3 minutes. Add a little of the pineapple juice gradually as needed to keep the vegetables from sticking.
- Add the pineapple, ginger, vinegar, red pepper flakes, and any remaining pineapple juice, and cook stirring for another 2 minutes. Stir in the green onion last, just before serving. Serve immediately over hot, cooked brown rice or noodles.
Notes
If you use canned pineapple or store-bought pineapple juice, be sure there is no added sugar, just water or 100% pineapple juice (see examples below). If you don't have pineapple juice, you can use water in a pinch.
Sprinkle some white hulled sesame seeds or chopped green onion on top as a garnish.
- Prep Time: 30 mins
- Cook Time: 8 mins
Nutrition
- Serving Size: ¼ recipe (about 1.5 cups with noodles)
- Calories: 245
- Sugar: 21g
- Sodium: 114mg
- Fat: 0.6g
- Saturated Fat: 0.1g
- Carbohydrates: 56.1g
- Fiber: 8.5g
- Protein: 8.7g
- Cholesterol: 0
Above: This time I used canned chunked pineapple and served it over rice. The canned pineapple has large chunks, so feel free to cut them in half if you want smaller pieces.
Above: These are just four brands of no-sugar-added canned pineapple, just 100% pineapple juice. Be sure to steer clear of any that say "in heavy syrup" or even "in light syrup." Pineapple is so sweet on its own, no added sugar is needed (more on label reading here). Or you can use fresh pineapple as well.
Above: Feel free to change up the vegetables you use depending on what you like and/or have in the house. I happen to have some green beans and tofu on this day, so added these in and served it all over noodles.
Above: My artistic director Rosie says this dish is ready to be photographed.
Yum! I love pineapple in stir fry dishes 🙂 Rosie is an adorable cat by the way!! (My cats love jumping the table and checking out my food too...haha).
You need to charge me rent for all the time I spend in your Ethnic section. :p Everything I've made here has turned out great, and I'm looking forward to trying this one. Your food always looks so arty too, I love the onion curls. And kitteh. :p
Thanks Rayanne! 😉 Yes, a little kitteh makes everything better!
I added a Jalapeno pepper, tofu and snow peas, and thickened the sauce with a little cornstarch. Better than a Chinese restaurant.
We made this last night and it was delicious! I didn't add the sunflower seeds and wish I had. It needed a tiny bit of crunch.
I've been a vegetarian for 40+ years (gosh that dates me) and my husband loves his meat. However, we've been cooking your meals for the last four nights and he's loved every one of them. They've all been put on the "do-over list".
Thank you for the time and effort you put into this website. I am so happy I found it.
That's great! 🙂 Thank you for your comments and kind words, much appreciated.
Made this a few nights ago and loved it! Simple and delicious. I topped it with a few raw cashews instead of sesame seeds and they added a nice crunch. I could see using this recipe at the end of the week to use up whatever vegetables I have left in the fridge - I could see it working well with almost anything. Thanks for another winner.
Thanks Sheila! 😉
Yum! This was a big hit last night. I added some frozen peas and organic canned baby corn for fun.
Cathy,
I met you at TrueNorth during one of your cooking classes. You are so incredibly awesome for allowing us to download all of your mouth-watering recipes. You are a sweetie!
Bob
Oh my! This dish is amazing. Looking at the ingredients I wasn't sure if it would be able to have that asian style flavor but it was spot on. My family couldn't believe when I told them it was SOS free. I usually have to make myself a separate dish when I make my family asian meals because of the soy sauce but now I can enjoy them too. Thank you!
Yay! Thanks for the comment! 😉
Do you think chunked, diced yam would work as a sub to get that pretty carrot color without carrots? Sadly, I live with a carrot, onion, pepper hater.
Sure! 😉
Hi. I made this last night for dinner over white rice - really tasty!
This is our favorite, even my teenage boys have asked if I would make it again.We've used it over rice, spaghetti squash, rice noodles/sticks & even made sushi with this as a filling adding cucumbers & mung beans ??..I use frozen concentrated no sugar apple juice as my faux oil for getting a deeper "fry" on the pineapple (my 2 cents)
This'll be delicious. The mushrooms are used instead of meat, and there's brown rice vinegar instead of soy sauce. 🙂
I made this last night and over Soba noodles. Was very good. But then today I ate the stir-fry minus the noodles cold and it was AMAZING! Thanks so much for such a flavorful, healthy recipe!
I feel like I've finally found a home with your recipes (and I bought your cookbook too). I have literally hundreds of cookbooks and get very frustrated with many that they aren't to my taste preferences or they may be vegan but clearly not SOS - in fact eating normal is likely healthier than many of these that dump on the SOS in great quantities.
I can learn from your recipes how to modify others both non vegetarian or vegan (since I was neither prior and have a lot of those cookbooks...) or making the vegetarian/vegan sos and tasteful. Will likely have a lot of failed attempts there but oh well will be a fun process.
Thanks so much, Diane! 🙂 So happy to hear that! Please consider leaving a review on my book page since you're enjoy the recipes so much. Take care! xo
My 81yo Dad let me know this one is a keeper! I thought so too. Used juice from canned crushed pineapple and chunks was from a delicious, fresh pineapple. Served over wild rice. So very good!
Thanks Kerry! 🙂 I love cooked pineapple.
So delicious quick and easy! Reminds me of a sweet and sour dish from a Chinese restaurant. I added baked tofu and ate with bok choy