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Healthy Vegetable Fried Rice

A quick and healthy take on classic fried rice, packed with crisp vegetables and light seasoning for a delicious weeknight meal.
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Asian, Vegetarian
Calories: 300

Ingredients
  

Main Ingredients
  • 3 cups cooked rice (preferably day-old, white or brown) Use chilled, separated grains.
  • 2 tablespoons vegetable oil (or any neutral oil) Use a small amount to coat, not soak.
  • 2 large eggs, lightly beaten (optional) Omit for vegan version.
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1 cup frozen peas and carrots mix (or fresh diced carrots and peas) Do not thaw completely if using frozen.
  • 1 medium bell pepper, diced
  • 3 green onions sliced (white and green parts separated)
  • 2-3 tablespoons soy sauce (low-sodium if you prefer)
  • 1 teaspoon sesame oil
  • to taste Salt and black pepper
  • 1 cup firm tofu or cooked chickpeas (optional for more protein) Add as desired.
Garnish
  • sesame seeds, extra green onions, or cilantro For serving.

Method
 

Preparation
  1. Spread cooked rice on a tray and cool in the fridge for 20–30 minutes if you can. Chop all vegetables and beat eggs. The rice should be cool, with grains separated.
  2. Warm a large wok or skillet on high heat for 1–2 minutes until hot. Add 1 tablespoon oil and swirl.
Cooking
  1. Add beaten eggs and scramble quickly until just set. Remove eggs and set aside.
  2. Add another tablespoon of oil if needed. Add onion whites, garlic, and ginger. Stir for 30–60 seconds until fragrant.
  3. Add carrots, bell pepper, and peas. Stir-fry for 2–3 minutes until vegetables become bright and slightly tender.
  4. Push vegetables to the side, add rice and a splash more oil if the pan is dry. Stir and toss to heat rice through and combine with vegetables.
  5. Add soy sauce around the pan, then toss to coat rice. Stir in sesame oil, cooked eggs, and green onion whites. Taste and adjust salt or soy sauce.
  6. Remove from heat and stir in green onion greens and any garnish.

Notes

Use day-old rice for best texture; avoid overcooking vegetables.