Cracked Wheat Fried Rice – Easy Vegetarian Recipe
Cracked Wheat Fried "Rice".
This Cracked Wheat Fried Rice is a simple and flavorful alternative to traditional fried rice. Made with cooked cracked wheat, colorful vegetables, garlic, soy sauce, and aromatic seasonings, it is an easy vegetarian meal for lunch or dinner.
Cracked wheat gives this dish a pleasantly chewy texture while absorbing the savory flavors of the stir-fried vegetables and seasonings. It's a practical way to turn a simple grain into a satisfying one-pan meal.
Serve it on its own or pair it with your favorite Asian-inspired side dishes for an easy weeknight dinner.
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Why You’ll Love This Cracked Wheat Fried Rice
A fun alternative to traditional fried rice – uses cracked wheat instead of rice.
Easy one-pan meal – minimal cleanup.
Vegetarian-friendly – packed with vegetables and plant-based ingredients.
Customizable – use whatever vegetables you have available.
Great for leftovers – cooked cracked wheat works particularly well in stir-fries.
Quick to finish – once the grain is cooked, the stir-fry comes together quickly.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Category: Main Dishes
Cuisine: Asian-inspired
Method: Stovetop
Ingredients
For the Cracked Wheat
1 cup cracked wheat
2 cups water or vegetable broth
1/4 teaspoon salt
For the Stir-Fry
2 tablespoons vegetable oil
1 small onion, finely chopped
2 garlic cloves, minced
1 teaspoon fresh ginger, grated
1 carrot, diced
1/2 red bell pepper, diced
1/2 cup green peas
1/2 cup corn kernels
2 spring onions, sliced
2–3 tablespoons soy sauce
1 teaspoon sesame oil
1/2 teaspoon black pepper
Optional Garnishes
Sesame seeds
Fresh coriander
Sliced spring onions
Fresh chili
Lime wedges
Crushed peanuts
Ingredient Notes
Cracked Wheat
Cracked wheat is whole wheat that has been broken into smaller pieces. Different varieties can vary in size and cooking time, so follow the package instructions if they differ from the method below.
Vegetable Broth
Cooking the cracked wheat in vegetable broth instead of water adds extra savory flavor.
Vegetables
Carrot, bell pepper, peas, and corn provide a colorful combination, but this recipe is very flexible. Mushrooms, cabbage, broccoli, green beans, or zucchini can also work well.
Soy Sauce
Soy sauce adds saltiness and umami. For a gluten-free version, use tamari and check the labels of all other packaged ingredients.
Sesame Oil
A small amount of toasted sesame oil adds a nutty aroma. Add it near the end of cooking so its flavor remains noticeable.
Equipment
Medium saucepan
Large wok or frying pan
Wooden spoon or spatula
Knife
Cutting board
Fine-mesh strainer, if needed
How to Make Cracked Wheat Fried Rice
1. Cook the Cracked Wheat
Rinse the cracked wheat briefly if needed according to the package instructions.
Place it in a saucepan with the water or vegetable broth and salt.
Bring to a boil, then reduce the heat to low.
Cover and cook until the wheat is tender and the liquid has been absorbed, usually about 15–20 minutes.
2. Let the Wheat Cool
Remove the cooked cracked wheat from the heat.
Fluff it with a fork and spread it out on a plate or tray to cool slightly.
For the best fried-rice-style texture, avoid adding very wet or freshly steaming wheat directly to the pan.
3. Prepare the Vegetables
While the cracked wheat cooks, chop the onion, carrot, bell pepper, garlic, ginger, and spring onions.
Keep the vegetables ready beside the stove because the stir-frying process moves quickly.
4. Sauté the Aromatics
Heat the vegetable oil in a large wok or frying pan over medium-high heat.
Add the onion and cook for 1–2 minutes.
Add the garlic and ginger and stir-fry for about 30 seconds, until fragrant.
5. Add the Vegetables
Add the carrot and bell pepper.
Stir-fry for approximately 2–3 minutes.
Add the peas and corn and continue cooking until the vegetables are tender but still slightly crisp.
6. Add the Cracked Wheat
Add the cooked cracked wheat to the pan.
Toss everything together and stir-fry for 2–3 minutes.
Break up any larger clumps with your spatula.
7. Season the Dish
Add the soy sauce, black pepper, and sesame oil.
Stir thoroughly so the seasoning is distributed evenly throughout the cracked wheat.
Taste and add a little more soy sauce if needed.
8. Finish With Spring Onions
Add the sliced spring onions.
Toss for another 30 seconds, then remove the pan from the heat.
9. Serve
Transfer the cracked wheat fried rice to serving bowls.
Finish with sesame seeds, fresh coriander, sliced chili, or another topping of your choice.
Serve warm.
Tips for the Best Cracked Wheat Fried Rice
Don't overcook the cracked wheat. It should be tender but not mushy.
Let it dry slightly before stir-frying. Excess moisture can make the finished dish soft.
Use high heat when stir-frying. A hot pan helps the vegetables cook quickly while retaining some crunch.
Prepare everything before cooking. Once the pan is hot, the ingredients come together quickly.
Don't add too much soy sauce at once. Start with a smaller amount and adjust after tasting.
Use leftover cooked cracked wheat. Chilled cooked grain works particularly well because it is firmer and less moist.
Easy Variations
Spicy Cracked Wheat Fried Rice
Add fresh chili, chili flakes, or a little chili sauce for extra heat.
Mushroom Cracked Wheat Fried Rice
Add sliced mushrooms with the other vegetables and cook until golden.
Tofu Fried Cracked Wheat
Add cubes of crispy pan-fried tofu for a more substantial plant-based meal.
Egg Cracked Wheat Fried Rice
For a vegetarian version with eggs, scramble one or two eggs in the pan before adding the vegetables.
Vegetable-Packed Version
Add shredded cabbage, broccoli, zucchini, green beans, or spinach.
Peanut Cracked Wheat Fried Rice
Finish with crushed roasted peanuts and a small squeeze of lime for extra crunch and freshness.
How to Store
Allow leftovers to cool quickly and transfer them to an airtight container.
Refrigerate for up to 3 days.
How to Reheat
Reheat in a skillet over medium heat with a small splash of water or oil.
Stir frequently until heated through.
You can also microwave individual portions, stirring halfway through reheating.
Can You Freeze Cracked Wheat Fried Rice?
Yes. Allow the dish to cool completely, then portion it into freezer-safe containers.
Freeze for up to 2 months.
Thaw overnight in the refrigerator and reheat thoroughly before serving.
What to Serve With Cracked Wheat Fried Rice
Serve it as a complete meal or alongside:
Crispy tofu
Asian cucumber salad
Steamed vegetables
Spring rolls
Vegetable dumplings
Miso-style soup
Fresh lime wedges
Chili sauce
Frequently Asked Questions
What is cracked wheat?
Cracked wheat is whole wheat that has been mechanically broken into smaller pieces. It cooks faster than whole wheat berries and has a pleasant chewy texture.
Is cracked wheat the same as bulgur?
They are similar, but they are not always interchangeable. Bulgur is typically cracked wheat that has been parboiled and dried, while cracked wheat may be uncooked. Cooking times can therefore differ.
Can I use bulgur instead?
Yes, but adjust the cooking method according to the instructions on the bulgur package.
Is this recipe vegetarian?
Yes. The basic recipe contains no meat or fish.
Can I make it vegan?
Yes. Use a vegan-friendly soy sauce and ensure any optional sauces or toppings are plant-based.
Is cracked wheat gluten-free?
No. Cracked wheat is made from wheat and naturally contains gluten. It is not suitable for a gluten-free diet.
Can I add protein?
Absolutely. Crispy tofu, chickpeas, edamame, eggs, or cooked chicken can be added depending on your dietary preference.
Recommended Kitchen Tools
Useful tools for this recipe include:
Large wok or non-stick skillet
Medium saucepan
Sharp chef's knife
Cutting board
Silicone spatula
Measuring cups and spoons
Airtight food-storage containers
Related Recipes
If you enjoy easy vegetable and Asian-inspired meals from Jeanie Recipes, try:
Final Thoughts
This Cracked Wheat Fried Rice is an easy way to turn a simple whole grain into a flavorful one-pan meal. The combination of chewy cracked wheat, colorful vegetables, garlic, ginger, soy sauce, and sesame oil makes it satisfying without requiring complicated ingredients.
For the best texture, cook the cracked wheat until just tender and allow it to cool before stir-frying. Add your favorite vegetables or crispy tofu to make the recipe your own.