Vegan Pineapple Cashew Stir Fry

This vegan pineapple cashew stir fry uses quinoa instead of rice as a base to increase the protein.  Mung bean sprouts and pineapple provide Vitamin C, peas and quinoa give protein, and cashews provide healthy omega-3 and omega-6 fatty acids.  This pineapple cashew stir fry is full of flavor and also gluten-free with the right soy sauce. Please note: I received some free samples from Karma Nuts mentioned in this post.  I was not compensated for my time.  The post contains an affiliate link.  

 

pineapple cashew stir fry peas bean sprouts vegan gluten-free

 



Summer makes me think of fresh fruit and crave lighter meals.  This pineapple cashew stir fry is really easy to make and works best with day old quinoa.  Pro tip: Once you start making a stir fry, it cooks really quick – so many sure to have all your vegetables chopped ahead of time!

 

What I love about a stir fry is that you can swap the vegetables in and out depending on what you have on hand.  In this stir fry recipe, I used red pepper, green peas, water chestnuts, and mung bean sprouts as my main vegetables, in addition to the pineapple and cashews.  I also used quinoa instead of brown rice in order to increase the amount of protein, iron, magnesium, folate and potassium in the dish.

 

 

Pineapple is one of my favorite summer fruits.  It’s juicy, fresh, and naturally sweet, plus is an excellent source of Vitamin C and manganese.  Vitamin C helps boost immunity and manganese helps strengthen and repair bones (sources).  Quinoa is a nutritious, gluten-free ancient grain.  One cup of quinoa contains 8g of protein.  It’s also high in iron and is one of the only plant-based foods to contain all nine essential amino acids (source).

Finally, I added some Karma Nuts cashews for texture and a dose of healthy fats.  One serving has about 5g of fat, mostly mono- and polyunsaturated fats, along with omega-3 and omega-6 fatty acids. All of these are key components of a healthy diet to fuel athletes.

 

karma nuts pineapple cashew stir fry





One serving of this vegan pineapple cashew stir fry has 11g of protein and a high amount of Vitamin C and iron.  It’s a light and healthy summer dinner recipe that doubles well for lunch leftovers.  (Stir Fry Taco Tuesday anyone?)

If you try this recipe, let me know!  Rate it, leave a comment, take a picture and tag @Rabbitfoodruns on Instagram.  I’d love to see how you enjoy your pineapple cashew stir-fry!  Linking up with Confessions of a Mother Runner and A Whisk and Two Wands.  

 

Want a chance to win some cashews and make the recipe?  Karma Nuts is giving one luck a winner a jar of wrapped cashews.  To enter, use the Rafflecopter widget below.  There are multiple ways to enter. Leave a blog comment to unlock the rest of the entry opportunities.  Must be 18 years or older, US Residents and live in the United States.  Offer is void where prohibited.  Giveaway ends June 15th and winners will be selected and notified via email.  Don’t want to wait?  You can find Karma Nuts on Amazon.

 

Buen provecho,

Becca

a Rafflecopter giveaway

 

Pineapple Cashew Stir Fry vegan

 

 

Print Recipe
Pineapple Cashew Stir Fry
This pineapple cashew stir fry uses quinoa, peas, and mung bean sprouts to provide 11g of plant-based protein per serving. Pineapple is a refreshing source of vitamin C and the basil adds a nice level of flavor.
pineapple cashew stir fry vegan gluten-free
Course Main Dish
Cuisine Asian
Servings
cups
Ingredients
For the quinoa
  • 1 cup quinoa
  • 1 1/2 cup veggie broth *or sub water
  • ~3/4 cup pineapple juice *Amount of liquid in 1 15oz can of pineapple chunks
For the stir fry
  • 3 tbsp gluten-free soy sauce
  • 1 tbsp rice vinear
  • 1/2 tbsp maple syrup
  • 1/2 c Karma cashews, chopped
  • 1 tbsp peanut oil
  • 2 cloves garlic, minced
  • 3 scallions, thinly sliced
  • 1/2 inch fresh ginger, peeled and finely minced
  • 1 c diced red pepper
  • 1 c bean sprouts
  • 1/2 c fresh or frozen peas *or sub cooked and shelled edamame
  • 1/4 c water chestnuts *about half an 8oz tin
  • 1 1/2 c fresh pineapple chunks *or sub one 15oz can
  • handful fresh basil, sliced into thin ribbons
  • 1 small lime
Course Main Dish
Cuisine Asian
Servings
cups
Ingredients
For the quinoa
  • 1 cup quinoa
  • 1 1/2 cup veggie broth *or sub water
  • ~3/4 cup pineapple juice *Amount of liquid in 1 15oz can of pineapple chunks
For the stir fry
  • 3 tbsp gluten-free soy sauce
  • 1 tbsp rice vinear
  • 1/2 tbsp maple syrup
  • 1/2 c Karma cashews, chopped
  • 1 tbsp peanut oil
  • 2 cloves garlic, minced
  • 3 scallions, thinly sliced
  • 1/2 inch fresh ginger, peeled and finely minced
  • 1 c diced red pepper
  • 1 c bean sprouts
  • 1/2 c fresh or frozen peas *or sub cooked and shelled edamame
  • 1/4 c water chestnuts *about half an 8oz tin
  • 1 1/2 c fresh pineapple chunks *or sub one 15oz can
  • handful fresh basil, sliced into thin ribbons
  • 1 small lime
pineapple cashew stir fry vegan gluten-free
Instructions
To make the quinoa:
  1. To a medium sauce pan, add 3/4c pineapple juice, 1 1/2 c vegetable broth and 1 cup quinoa. Bring to a boil then reduce to a simmer and cook for 20-25 minutes until liquid has absorbed. Fluff with a fork and chill for at least 1 hour, preferably overnight.
To make the stir fry
  1. Have all vegetables chopped and ready to go because they cook quickly. In a small bowl, whisk together the soy sauce, rice vinegar, and maple syrup and set aside.
  2. First toast the cashews. Do not use oil. Place chopped cashews in a large wok and toast over low heat. Toast for 3-4 minutes until slightly browned but not burnt, stirring occasionally. Remove and set aside.
  3. Turn heat to medium. Add the peanut oil, garlic and scallions. Cook until garlic begins to sizzle and slightly brown on the edges.
  4. Add in the fresh ginger and red pepper and cook for about 2 minutes until the pepper begins to soften. Add in the fresh or frozen peas and bean sprouts. Stir fry for another 3 minutes until most liquid cooks off and peas are bright green.
  5. Add in the water chestnuts, cooking for 2 minutes. Mix in the pineapple chunks and cooked quinoa and stir well to combine all ingredients. Pour the soy sauce mixture and cook for another 5-8 minutes.
  6. Add in the cashews, basil, and the juice from half the lime. Give the stir fry 3-4 stirs to incorporate and remove from heat. Serve with lime wedges, extra cashews, basil or soy sauce.
Share this Recipe

 

Related recipes:

Cashew Chive Cream Cheese

Quinoa Mango Salad

Miso-Glazed Tempeh and Broccoli 

 



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11 Comments
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cashewmanufacturers
2 years ago

Interested one. I really like this recipe and I’d ever seen. And for sure, I will try this. Thank you and you did a good job.

Joy C
3 years ago

This recipe looks so good! I had nvr thought about cutting tofu like that before. I will try it next time and definitely the dish. By the way, I loved your Wok! May I ask what brand is it? Or where u purchased it from? i love your article here thanks

EatRealLiveWell
5 years ago

Just had a tofu stir fry at a restaurant with pineapple in it. So good!

Megan&Carlie
5 years ago

Looks delish! Love the quinoa sub for rice!

Rosie
Rosie
5 years ago

The recipe sounds excellent, I’m just about chewing away reading it, and so good for you, too. Wow!!!

Emily @Sinful Nutrition

Sounds super flavorful! Love adding pineapple to stir fry, or anything rather! 😀

Jessica Gipson
Jessica Gipson
5 years ago

I love it, will try it out very soon.

Jon
Jon
5 years ago

Water chestnuts make everything better. Couple them with the pineapple and this is a fire summer dish.

vicki
5 years ago

Looks really good… love the sweet/sour combo

Deborah @ Confessions of mother runner

Using quinoa instead of rice is a nice change of pace. Thanks for linking up

pglooney
5 years ago

I love the combo of pineapples and cashews in this! It not only sounds delicious and is nutritious but it is beautiful as well.