Vegetable Fried Rice is a vibrant, quick, and budget-friendly dish that transforms pantry staples into a flavorful meal in just 20 minutes. Packed with colorful vegetables like peas, carrots, and green onions, this meatless stir-fry is perfect for busy weeknights or family dinners.
The savory taste of soy sauce ties it all together, while optional garnishes like sesame seeds add a delightful crunch. This dish is not only delicious but also versatile, appealing to both kids and adults. With minimal cleanup and simple ingredients, it’s an ideal choice for anyone seeking a healthy, satisfying meal.
In this blog post, you’ll find a step-by-step guide to making Vegetable Fried Rice, along with tips, nutritional information, and answers to common questions. Plus, discover how supplements like NuviaLab Sugar Control can support a balanced diet by helping maintain healthy blood sugar levels.
See also: 20 Easy Dinner Recipes For Family
Why You’ll Love This Recipe
This Vegetable Fried Rice recipe stands out for several reasons:
- Quick and Easy: Ready in 20 minutes, it’s perfect for hectic schedules.
- Budget-Friendly: Uses affordable, pantry-staple ingredients.
- Versatile: Customize with your favorite veggies or add protein if desired.
- Kid-Friendly: Mild flavors and colorful veggies appeal to all ages.
- Minimal Cleanup: One wok or skillet does the job.
Whether you’re a seasoned cook or a beginner, this recipe is straightforward and forgiving. It’s also a great way to use leftover rice, reducing food waste.
Ingredients for Vegetable Fried Rice
To make this delicious Vegetable Fried Rice, gather the following ingredients:
- 3 cups cooked white rice (preferably day-old, chilled)
- 1 cup frozen peas
- 1 cup diced carrots
- 1/2 cup chopped green onions
- 2 large eggs, beaten
- 3 tablespoons soy sauce
- 2 tablespoons vegetable oil
- 1 tablespoon sesame oil (optional, for flavor)
- 1 tablespoon sesame seeds (optional, for garnish)
- 2 cloves garlic, minced
- Salt and pepper to taste
Note: Using day-old rice is key for the best texture, as it’s less sticky and fries up nicely. If you’re cooking fresh rice, spread it on a baking sheet and chill it in the refrigerator for at least an hour.
See also: Easy Spaghetti Bolognese Recipe
Kitchen Equipment/Appliances Needed
You’ll need the following tools to prepare this recipe:
- Wok: Ideal for stir-frying, ensuring even cooking and easy tossing.
- Large Skillet: A good alternative if you don’t have a wok.
- Wooden Spoon: Perfect for stirring and preventing sticking.
- Cutting Board: For chopping vegetables.
- Chef’s Knife: For precise dicing and mincing.
- Measuring Cups: For accurate ingredient portions.
- Measuring Spoons: For precise measurements of oils and sauces.
Having these tools on hand makes the cooking process smooth and efficient. If you’re looking to upgrade your kitchen gear, check out these Amazon kitchen essentials.
Step-by-Step Instructions
Follow these simple steps to create a delicious Vegetable Fried Rice:
Step 1: Prepare the Ingredients
Chop the carrots into small, even pieces and mince the garlic. Slice the green onions, separating the white parts (for cooking) from the green parts (for garnish). Beat the eggs in a small bowl and set aside. Ensure the rice is cold and broken up to avoid clumping.
Step 2: Heat the Wok
Place your wok or large skillet over medium-high heat. Add 1 tablespoon of vegetable oil and let it heat until it shimmers.
Step 3: Cook the Eggs
Pour the beaten eggs into the wok, stirring with a wooden spoon until they’re just cooked through, about 1 minute. Remove the eggs and set them aside.
Step 4: Stir-Fry the Vegetables
Add another tablespoon of vegetable oil to the wok. Add the minced garlic and the white parts of the green onions. Sauté for 30 seconds until fragrant. Add the diced carrots and peas, stirring for 3-4 minutes until they soften slightly.
Step 5: Add the Rice
Add the cold white rice to the wok, breaking up any clumps with the wooden spoon. Stir-fry for 5-7 minutes, allowing the rice to heat through and slightly crisp up.
Step 6: Season and Combine
Drizzle the soy sauce and sesame oil (if using) over the rice. Stir to coat evenly. Return the cooked eggs to the wok and mix well. Season with salt and pepper to taste.
Step 7: Garnish and Serve
Remove the wok from heat. Sprinkle the green parts of the green onions and sesame seeds (if using) over the fried rice. Serve immediately in bowls or plates.
See also: Best Chicken Stir Fry Recipe
Tips for Perfect Vegetable Fried Rice
- Use Cold Rice: Day-old or chilled rice prevents mushiness and ensures a better texture.
- High Heat is Key: Stir-fry on medium-high heat to achieve that signature wok flavor.
- Customize Veggies: Add bell peppers, broccoli, or mushrooms for variety.
- Control Soy Sauce: Add soy sauce gradually to avoid over-salting.
- Health Boost: Pair this meal with Fibre Select, a vital fiber supplement that supports digestion and overall health.
Nutritional Facts
Here’s the approximate nutritional breakdown per serving (based on 4 servings):
- Calories: 250 kcal
- Protein: 8g
- Fat: 10g (2g saturated)
- Carbohydrates: 35g (2g fiber, 3g sugar)
- Sodium: 600mg (varies with soy sauce amount)
- Vitamins and Minerals: Good source of Vitamin A (from carrots), Vitamin C (from peas), and iron.
This dish is low in calories and provides a balanced mix of macronutrients. For those looking to manage their weight, consider supplementing with Moringa Actives, which supports metabolism and reduces hunger.
Health Benefits of Vegetable Fried Rice
This recipe offers several health benefits:
- Rich in Vegetables: Carrots and peas provide essential vitamins and antioxidants.
- High in Fiber: Supports digestion and keeps you full longer.
- Low in Fat: A heart-healthy option when paired with supplements like Lipid Control Plus for cholesterol management.
- Balanced Meal: Combines carbs, protein, and healthy fats for sustained energy.
See also: Best Pork Fried Rice Recipe
Make It Your Own
Vegetable Fried Rice is highly customizable. Here are some ideas:
- Add Protein: Include tofu, shrimp, or chicken for a heartier dish.
- Spice It Up: Add chili oil or sriracha for a kick.
- Go Gluten-Free: Use tamari instead of soy sauce.
- Low-Carb Option: Swap rice for cauliflower rice and pair with Keto Actives for ketogenic diet support.
Storing and Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze in portions for up to 1 month. Thaw overnight in the fridge before reheating.
- Reheating: Reheat in a microwave or skillet with a splash of vegetable oil to restore texture.
See also: Easy Chicken Enchiladas Recipe
Pairing Suggestions
Serve Vegetable Fried Rice with:
- A side of miso soup for a complete meal.
- Matcha Extreme tea to support weight control and detoxification.
- A light cucumber salad for crunch.
FAQs About Vegetable Fried Rice
1. Can I use fresh rice instead of day-old rice?
Fresh rice can be used, but it may become mushy. Chill it in the fridge for at least an hour to improve texture.
2. Is Vegetable Fried Rice gluten-free?
It can be made gluten-free by using tamari or gluten-free soy sauce.
3. Can I make this dish vegan?
Yes, omit the eggs or replace them with scrambled tofu.
4. How can I add more protein?
Add tofu, edamame, or chicken to boost protein content.
5. Can I use brown rice instead of white rice?
Yes, brown rice works well and adds more fiber, though it may take longer to fry.
See also: Easy Beef and Broccoli Recipe
Conclusion
Vegetable Fried Rice is a go-to recipe for anyone seeking a quick, healthy, and delicious meal. Its simplicity, affordability, and versatility make it a staple in any kitchen.
For those looking to enhance their wellness journey, consider incorporating supplements like Fat Burn Active to support weight loss goals or Probiosin Plus for digestive health. Try this recipe today and enjoy a flavorful, satisfying dish that’s sure to become a family favorite.
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