veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)No-Fry Fried Rice with Okra, Peas, and Broccoli Mix
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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No-Fry Fried Rice with Okra, Peas, and Broccoli Mix


2 cups Brown Rice cooked in 4 cups Water
2 Onions, diced
4-6 Garlic Cloves
6 Dates, pitted
1-2 Chipotle Peppers (see substitutions below)
1 lb. Okra, cut frozen
1 lb. Peas, frozen
1 lb. Broccoli, frozen stir-fry mix
1 tbsp. Ginger, ground
3-4 tbsp. Soy Sauce (adjust quantity to taste)
(To enlarge the photo of the no-fry fried rice, click on the photo or link)


This is one of our "quickie" recipes that takes about 30 minutes to prepare, or only slightly longer than it takes for the rice to cook.

Begin by placing 4 cups of cold water in a pot on the stovetop and turn on the heat to high to bring the water to a boil.

While the water is heating, peel and dice the onions and place in a large microwaveable covered dish.  Place the dish in the microwave oven and cook on high for about 5 minutes or until the onions begin to get semi-translucent.

When the water in the rice pot begins to boil, add the rice, cover and reduce the heat to low, and simmer until all the water is absorbed.

Place 1 cup of cold water in a blender. Peel the garlic and add to the blender.  Add the pitted dates and chipotle peppers (if you don't have chipotle peppers, a little cayenne pepper and smoke flavor can be substituted).  Cover and blend at high speed until the mixture is "creamy" smooth.

When the onions are cooked, add the frozen veggies and ingredients from the blender and mix well.  Cover the dish and place back into the microwave and cook on high until the vegetables are hot (about 10 minutes).  It's best to mix after about 5 minutes.

When the veggies and rice are cooked, add the soy sauce and rice to the large dish and mix thoroughly.  Place back in the microwave for a few minutes to help blend the flavors.  Mix again before serving.

Serve and enjoy!  This recipe is also great the next day (just store in the refrigerator in a covered container and warm in the microwave before serving).

Ingredients information


Dates, Deglet


Ginger, ground

Okra, Frozen, Cut

Onions, Yellow

Peas, Green Frozen

Peppers, Chipotle

Rice, Brown

Soy Sauce

Utensils and Equipment Information

Dish, Ceramic Baking


Measuring Cups, Dry

Measuring Spoons

Pot, Glass

Spoon, Large Mixing


The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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