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Healthy Vegetarian Fried Rice Recipe

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Vegetable Fried Rice Benefits health benefits
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Description

Vegetarian fried rice is a delicious and healthy option for a quick and easy meal. It is a classic Chinese dish that is full of flavor, but often contains meat and is high in sodium. This recipe is a healthier version that uses brown rice, fresh vegetables, and low-sodium soy sauce. It is also easy to customize by adding your favorite vegetables and protein sources.

Prep Time

The prep time for this vegetarian fried rice recipe is around 15 minutes. This includes washing and chopping the vegetables, cooking the rice, and mixing the sauce.

Cook Time

The cook time for this vegetarian fried rice recipe is around 10-15 minutes. This includes cooking the vegetables and rice together in a wok or skillet.

Ingredients

  • 2 cups cooked brown rice
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 1 cup chopped carrots
  • 1 cup chopped broccoli florets
  • 1 cup chopped bell peppers
  • 1 cup chopped mushrooms
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • Salt and pepper to taste

Equipment

  • Wok or large skillet
  • Cooking spoon or spatula
  • Cutting board and knife
  • Bowl for mixing sauce

Method

  1. Heat the olive oil in a wok or large skillet over medium-high heat.
  2. Add the garlic and onion and sauté for 1-2 minutes until fragrant.
  3. Add the chopped vegetables and sauté for 5-7 minutes until tender.
  4. Add the cooked brown rice to the vegetables and stir to combine.
  5. In a small bowl, mix together the low-sodium soy sauce and sesame oil.
  6. Pour the sauce over the rice and vegetables and stir to coat.
  7. Season with salt and pepper to taste.
  8. Continue cooking for another 2-3 minutes until heated through.
  9. Serve hot and enjoy!

Notes

  • You can easily customize this recipe by adding your favorite vegetables and protein sources, such as tofu or edamame.
  • You can also use white rice instead of brown rice if you prefer.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition Info

  • Calories: 230
  • Protein: 5g
  • Fat: 10g
  • Carbohydrates: 31g
  • Fiber: 5g
  • Sodium: 220mg

Recipe Tips

  • Make sure to cook the rice ahead of time, as it takes longer to cook than the vegetables.
  • Chop the vegetables into similar sizes to ensure they cook evenly.
  • You can add more or less soy sauce and sesame oil depending on your taste preferences.
  • If you want to add protein, stir in cooked tofu or edamame at the end of cooking.

Enjoy this healthy vegetarian fried rice recipe as a quick and easy meal that is both delicious and nutritious!


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