Gluten-Free Fried Rice
Abuja, Nigeria · Voir toutes les recettes
Aperçu
Cooked rice fried with vegetables, garlic, ginger and a spice blend, using tamari or gluten-free soy sauce in place of the ordinary kind. No country is claimed; the source describes it as an African take on fried rice without naming where. The gluten in a normal fried rice is almost entirely in one ingredient, and it is the one people overlook. Soy sauce is brewed from wheat as well as soybeans, so a dish that contains no bread, no pasta and no flour is still not gluten-free if soy sauce goes into it. Tamari, which is brewed with little or no wheat, is the standard substitution, and most brands are certified. Rice itself is naturally gluten-free. The other thing worth checking is the spice blend. The source suggests berbere or ras el hanout, and both are usually gluten-free, but commercial blends are frequently bulked out with flour as an anti-caking agent, and neither is a fixed formula. Read the label rather than assuming. One caution about the source's framing. It claims gluten-free is "the second most in-demand recipe option in a lot of African countries", which is a specific statistical claim with nothing behind it, and it has not been carried across.
Ingrédients
Les mentions alimentaires sont fournies par les contributeurs à titre indicatif. Elles ne sont pas vérifiées par AFN et dépendent des produits que vous achetez. En cas d’allergie grave, vérifiez vous-même chaque ingrédient. Cuisine, allergies et votre propre jugement
Préparation
- 1
Warm the vegetable oil in a large skillet or wok over medium-high heat.
- 2
Put in the minced garlic and grated ginger and cook for a minute, until fragrant.
- 3
Tip in the diced mixed vegetables and the cooked chicken or shrimp if you are using them. Cook until the vegetables are tender and the protein is heated through.
- 4
Mix in the spice blend and the gluten-free soy sauce, turning everything over so the vegetables and protein are evenly coated.
- 5
Tip in the cold cooked rice and turn it through until fully combined and heated.
- 6
Season with salt and pepper.
- 7
Cook for a few minutes more so the flavours settle together.
- 8
Garnish with fresh coriander or parsley and serve.
Notes de l’Africook
Notes personnelles de Laila Yetunde- Use cold rice, ideally cooked the day before. Warm rice steams and clumps, which is the single thing that ruins fried rice.
- Check the soy sauce. Ordinary soy sauce is brewed with wheat and is the hidden gluten in almost every fried rice recipe.
- Check the spice blend too. Berbere and ras el hanout are usually gluten-free but commercial blends sometimes contain flour as an anti-caking agent.
- Have everything prepared before you start. Fried rice cooks in minutes and there is no time to chop mid-way.
- Keep the heat high. A cool pan gives you stirred rice rather than fried rice.
- Cooked chicken or shrimp is what the recipe assumes, this is a dish for using up what you already have.
Questions fréquentes
Why isn't ordinary fried rice gluten-free?
Because of the soy sauce. Standard soy sauce is brewed from soybeans and wheat in roughly equal measure, so a dish containing no bread, pasta or flour still contains gluten if soy sauce goes into it. Tamari is the usual substitute, brewed with little or no wheat and widely certified gluten-free. Rice itself contains none. This is the single most common way a supposedly gluten-free dish fails.
Is berbere gluten-free?
Usually, but it is worth checking rather than assuming. Berbere is a blend of dried chillies, garlic, ginger, fenugreek and other spices, and none of those contain gluten. The risk is in commercial packaging: some blends use flour as an anti-caking agent or bulking agent, and neither berbere nor ras el hanout has a fixed formula. If you are cooking for someone with coeliac disease, read the label or make the blend yourself.
What rice should I use?
Any long grain rice, cooked and thoroughly cooled, jasmine and basmati both work well because the grains stay separate. The important thing is that it is cold. Rice cooked the day before and refrigerated has dried out slightly at the surface and lost the moisture that makes freshly cooked rice clump. If you must use fresh rice, spread it on a tray and cool it completely first.
Is fried rice an African dish?
Fried rice originated in China and has spread further than almost any other dish, and West Africa has a well-established branch of it: Nigerian fried rice is parboiled in seasoned meat stock and coloured with a fried rice spice blend, and it is a genuinely distinct tradition with its own page on this site. This particular recipe uses African spice blends over an otherwise general fried rice, which is why no country is claimed.
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