This vegetable fried rice recipe is a delightful blend of savory flavors and nourishing vegetables. It's a quick and easy dish to prepare, perfect for a balanced weeknight meal or a hearty lunch. This recipe uses a mix of fresh and healthy ingredients, combined in a way to bring out a rich and satisfying flavor that is sure to appeal to both vegetarians and non-vegetarians alike.
Some ingredients might not be commonly found in every kitchen. For instance, Tamari is a type of soy sauce that's slightly thicker, less salty, and has a stronger umami flavor compared to regular soy sauce. It's commonly found in the Asian section of supermarkets. Toasted sesame oil and chili-garlic sauce are also part of the Asian cuisine and can be found in the same section. These ingredients contribute a distinct taste to the dish, so it's worth getting them.
Essential Ingredients for Vegetable Fried Rice
Avocado oil: This is a heart-healthy oil that's perfect for stir-frying at high heat.
Eggs: Eggs add protein and a luxurious richness to the rice.
White onion: Onions add a depth of flavor to the dish.
Carrots: Carrots contribute a nice crunch and a touch of sweetness.
Snow peas: These add a crisp texture and a fresh, slightly sweet flavor.
Salt: Enhances the overall flavors of the dish.
Fresh ginger: Ginger brings a spicy, aromatic element.
Garlic cloves: Garlic adds a robust, savory flavor.
Red pepper flakes: These add a spicy kick.
Brown rice: Brown rice is a wholesome, fiber-packed grain.
Spinach: Spinach adds a healthy dose of greens.
Green onions: These add a zesty, oniony flavor.
Reduced-sodium tamari: This gives the dish a deep, umami flavor.
Toasted sesame oil: This provides a fragrant, nutty note.
Chili-garlic sauce: This sauce gives a spicy, tangy heat to the dish.
One reader, Halimeda Hoyle says:
This vegetable fried rice recipe is a game-changer! The combination of fresh veggies and aromatic spices creates a burst of flavors in every bite. It's a healthy and satisfying dish that's perfect for a quick weeknight meal. I love how versatile and easy it is to customize. Highly recommend trying it out!
Key Techniques for Making Vegetable Fried Rice
How to scramble eggs: Scramble the eggs until they are just lightly set, flipping or stirring along the way.
How to cook vegetables: Cook the vegetables, stirring occasionally, for 3 to 5 minutes, until they are cooked through and turning golden.
How to cook rice: Cook the rice, stirring occasionally, for 3 to 5 minutes, until the rice is hot and starting to turn golden on the edges.
How to combine ingredients: Stir in the tamari and sesame oil to combine all the ingredients.
How to serve: Divide the vegetable rice into bowls and serve with chili-garlic sauce or sriracha on the side.
How To Make Vegetable Fried Rice
Cook up a healthy bowl of vegetables for dinner with this tasteful fried rice recipe! It’s loaded with hearty veggies and seasonings for a flavorful dish.
Serves:
Ingredients
- 1½tspavocado oil,or safflower oil, divided
- 2eggs,whisked together
- 1small white onion,finely chopped
- 2medium carrots,finely chopped
- 2cupssnow peas,with asparagus, broccoli, cabbage, bell pepper, fresh/frozen peas, or any additional veggies, cut into very small pieces
- ¼tspsalt,more to taste
- 1tbspfresh ginger,grated or finely minced
- 2large garlic cloves,pressed or minced
- pinchred pepper flakes
- 2cupsbrown rice,cooked
- 1cupspinach,and/or baby kale or tatsoi, optional
- 3green onions,chopped
- 1tbspreduced-sodium tamari,or soy sauce
- 1tsptoasted sesame oil
- chili-garlic sauce,or sriracha, for serving, optional
Instructions
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Warm a large cast iron or stainless steel skillet over medium-high heat until a few drops of water evaporate within a couple of seconds.
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Immediately add 1½ teaspoons of oil, then swirl the pan to coat the bottom.
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Add the scrambled eggs, then swirl the pan to cover the bottom. Cook until they are just lightly set, flipping or stirring along the way.
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Transfer the eggs to a bowl, then wipe out the pan with a heat-proof spatula.
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Return the pan to heat, then add 1 tablespoon of oil.
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Add the onion and carrots, then cook, stirring often, for 3 to 5 minutes, until the onions are translucent and the carrots are tender.
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Add the snow peas and other vegetable mix and salt. Continue cooking, stirring occasionally, for 3 to 5 minutes, until the vegetables are cooked through and turning golden.
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Use the edge of the spatula or a spoon to break up the scrambled eggs into smaller pieces.
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Use a big spatula or spoon to transfer the contents of the pan to the bowl with the cooked eggs.
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Return the pan to heat, then the remaining 1 tablespoon of oil.
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Add the ginger, garlic and red pepper flakes, then cook for 30 seconds, until fragrant while stirring constantly.
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Add the rice, then mix.
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Cook, stirring occasionally, for 3 to 5 minutes, until the rice is hot and starting to turn golden on the edges.
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Add the spinach, other greens, and the green onions, then stir to combine.
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Add the cooked vegetables and eggs, then stir to combine.
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Remove the pan from the heat, then stir in the tamari and sesame oil.
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Divide the vegetable rice into bowls.
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Serve with chili-garlic sauce or sriracha on the side, and enjoy!
Nutrition
- Calories: 885.20kcal
- Fat: 15.25g
- Saturated Fat: 3.16g
- Trans Fat: 0.02g
- Monounsaturated Fat: 6.73g
- Polyunsaturated Fat: 4.22g
- Carbohydrates: 161.71g
- Fiber: 10.95g
- Sugar: 7.08g
- Protein: 25.18g
- Cholesterol: 159.96mg
- Sodium: 885.25mg
- Calcium: 181.32mg
- Potassium: 1054.32mg
- Iron: 7.48mg
- Vitamin A: 209.47µg
- Vitamin C: 89.95mg
Crucial Technique for Perfect Vegetable Fried Rice
When cooking the vegetables, ensure they are cut into uniform sizes. This will not only ensure even cooking but also give your fried rice a pleasing texture. Additionally, when adding the rice, make sure it's cooled or day old rice. Freshly cooked rice tends to be sticky and can result in a mushy fried rice. Day old rice that's been refrigerated is drier, making it ideal for frying as it will remain separate and won't clump together.
Time-Saving Tips for Vegetable Fried Rice
Prep ahead: Chop and prepare all the vegetables and ingredients in advance to streamline the cooking process.
Use leftover rice: Utilize leftover rice from a previous meal to save time on cooking the rice from scratch.
One-pan cooking: Opt for a large skillet or wok to cook the entire dish in one pan, reducing the number of dishes to clean.
High heat: Cook the ingredients over high heat to quickly stir-fry and retain the vibrant colors and crunch of the vegetables.
Batch cooking: Make a larger portion and store the extra in the refrigerator for a quick and convenient meal later in the week.
Pre-measure: Pre-measure all the ingredients before starting to cook to ensure a smooth and efficient cooking process.
Efficient multitasking: While one ingredient is cooking, prepare the next one to make the most of your time in the kitchen.
Substitute Ingredients For Vegetable Fried Rice Recipe
avocado oil - Substitute with olive oil: Olive oil is a healthier alternative and provides a similar flavor profile.
eggs - Substitute with tofu: Tofu can provide a similar texture and protein content for a vegetarian option.
white onion - Substitute with yellow onion: Yellow onions have a slightly stronger flavor but can be used as a substitute in this recipe.
carrots - Substitute with bell peppers: Bell peppers can add a similar crunch and color to the dish.
snow peas - Substitute with snap peas: Snap peas have a similar texture and flavor, making them a suitable substitute.
fresh ginger - Substitute with ground ginger: Ground ginger can be used as a substitute in a smaller quantity for a similar flavor.
brown rice - Substitute with quinoa: Quinoa is a nutritious alternative and can be used as a base for the fried rice.
spinach - Substitute with kale: Kale can be used as a substitute for added nutritional value and a slightly different flavor.
green onions - Substitute with chives: Chives can provide a similar mild onion flavor and can be used as a garnish.
reduced-sodium tamari - Substitute with soy sauce: Soy sauce can be used as a substitute for a similar umami flavor.
toasted sesame oil - Substitute with peanut oil: Peanut oil can provide a similar nutty flavor and is suitable for high-heat cooking.
chili-garlic sauce - Substitute with sriracha: Sriracha can be used as a substitute for a spicy kick in the dish.
Best Presentation for Fried Rice
Elevate the plating: Arrange the vegetable fried rice in a neat and visually appealing manner on the plate, ensuring that the colors and textures are balanced and harmonious.
Garnish with precision: Sprinkle a few delicate microgreens or edible flowers on top of the fried rice to add a pop of color and a touch of elegance to the dish.
Incorporate artistic drizzling: Create a beautiful and intricate design on the plate using a drizzle of sesame oil or a swirl of chili-garlic sauce to enhance the visual appeal of the dish.
Utilize elegant serving ware: Present the vegetable fried rice in sophisticated and stylish serving bowls or plates that complement the vibrant colors of the dish.
Balance the composition: Pay attention to the placement of each element on the plate, ensuring that the presentation is visually balanced and aesthetically pleasing.
Emphasize the freshness: Highlight the freshness of the ingredients by incorporating a vibrant and colorful array of vegetables, creating an inviting and appetizing presentation.
Showcase attention to detail: Add a final touch by carefully wiping the edges of the plate to ensure a clean and polished presentation before serving to the judges.
Essential Tools for Making Fried Rice
- Large skillet: A large, flat-bottomed pan used for frying, sautéing, and stir-frying. It provides ample space for cooking the fried rice ingredients evenly.
- Heat-proof spatula: A spatula that can withstand high heat, essential for stirring and flipping ingredients in a hot pan without melting or deforming.
- Cast iron skillet: A heavy-duty, durable pan that retains heat well and is perfect for cooking the eggs and vegetables in this recipe.
- Spoon: A versatile kitchen tool used for stirring, mixing, and serving the fried rice.
- Food processor: Useful for chopping or grating vegetables like onions, carrots, and ginger quickly and uniformly.
- Mixing bowl: Essential for beating the eggs and combining the cooked ingredients before serving.
- Knife: Used for chopping and mincing ingredients such as garlic, ginger, and green onions.
- Measuring spoons: Necessary for accurately measuring the oil, salt, and other seasonings in the recipe.
- Grater: Helpful for grating fresh ginger, which adds a burst of flavor to the fried rice.
- Tongs: Useful for tossing and stirring the ingredients while cooking in the skillet.
Storing and Freezing Vegetable Fried Rice
Let the vegetable fried rice cool completely before storing or freezing. This will prevent the rice from becoming mushy and soggy.
To store in the refrigerator, transfer the cooled fried rice to an airtight container. It will keep well for up to 4-5 days in the fridge.
For longer storage, you can freeze the fried rice:
- Divide the cooled rice into individual portions and place them in freezer-safe containers or resealable bags.
- Squeeze out any excess air from the bags to prevent freezer burn.
- Label the containers or bags with the date and contents for easy identification.
- Frozen fried rice can be stored for up to 2-3 months.
To reheat refrigerated fried rice, simply microwave it in a covered container for 1-2 minutes, stirring halfway through, until heated through.
For frozen fried rice, you can either thaw it overnight in the refrigerator or reheat it directly from frozen:
- To reheat from frozen, place the desired portion in a microwave-safe container and add a splash of water or vegetable broth to help steam the rice.
- Cover the container with a lid or plastic wrap, leaving a small vent for steam to escape.
- Microwave on high for 2-3 minutes, stirring every minute, until the rice is heated through and steaming hot.
Alternatively, you can reheat frozen fried rice in a skillet:
- Place the frozen rice in a skillet over medium heat.
- Add a splash of water or vegetable broth and cover the skillet with a lid.
- Stir the rice occasionally, breaking up any clumps, until it is heated through and steaming hot.
Note that the texture of the reheated fried rice may be slightly different from freshly made, but it will still be delicious and satisfying.
How To Reheat Leftover Fried Rice
Stovetop method: heat a large skillet or wok over medium-high heat and add a small amount of oil or butter. Once hot, add the leftover vegetable fried rice and stir-fry for 3-5 minutes, or until heated through and slightly crispy. Stir frequently to prevent burning and ensure even heating.
Microwave method: place the leftover fried rice in a microwave-safe bowl and cover with a damp paper towel. Microwave on high power for 1-2 minutes, stirring halfway through, or until heated through. The damp paper towel will help prevent the rice from drying out.
Oven method: preheat the oven to 350°F (175°C). Spread the leftover fried rice in an even layer on a baking sheet and cover with foil. Bake for 10-15 minutes, or until heated through. Remove the foil for the last 2-3 minutes of baking to allow the rice to crisp up slightly.
Steaming method: place the leftover fried rice in a steamer basket and set it over a pot of boiling water. Cover and steam for 5-7 minutes, or until heated through. This method helps retain moisture and prevents the rice from drying out or becoming too crispy.
Add moisture: if the leftover fried rice seems dry, add a small amount of water, broth, or soy sauce before reheating to help rehydrate the rice and prevent it from becoming too dry or hard.
Interesting Fact About Vegetable Fried Rice
The recipe for vegetable fried rice is a great way to incorporate a variety of vegetables into your diet, providing essential nutrients and fiber.
Is This Recipe Budget-Friendly?
This vegetable fried rice recipe offers great cost-effectiveness for a household. With affordable ingredients like brown rice, carrots, and snow peas, it provides a budget-friendly meal option. The versatility of this dish allows for ingredient substitutions based on availability, further enhancing its cost-effectiveness. The overall verdict for this recipe is 9/10, considering its nutritional value, flavor, and ease of preparation. The approximate cost for a household of 4 people is around $12-$15, making it an economical and satisfying choice for a family meal.
Is Vegetable Fried Rice Healthy?
This vegetable fried rice recipe is a healthier take on the classic dish, packed with nutrient-dense ingredients. The use of brown rice provides a good source of fiber and complex carbohydrates, while the variety of vegetables, including carrots, snow peas, spinach, and green onions, offer essential vitamins and minerals. The inclusion of eggs adds protein to the dish, making it a well-rounded meal. The recipe also uses minimal oil and opts for healthier options like avocado oil and toasted sesame oil, which are rich in heart-healthy fats. The use of reduced-sodium tamari instead of regular soy sauce helps to keep the sodium content in check.
To further enhance the nutritional value of this vegetable fried rice, consider the following suggestions:
- Increase the proportion of vegetables to rice for added fiber, vitamins, and minerals
- Incorporate a wider variety of colorful vegetables, such as bell peppers, broccoli, or mushrooms, to boost the dish's antioxidant content
- Opt for organic ingredients whenever possible to minimize exposure to pesticides and other harmful chemicals
- Use a low-sodium vegetable broth instead of oil to sauté the vegetables and rice, reducing the overall fat content
- Add a lean protein source, such as tofu, shrimp, or chicken, to increase the dish's protein content and keep you feeling full for longer
- Experiment with different whole grains, such as quinoa or bulgur, for added variety and nutrition
- Garnish with fresh herbs like cilantro or Thai basil for an extra burst of flavor and antioxidants
Editor's Opinion on This Fried Rice Recipe
The vegetable fried rice recipe is a delightful combination of fresh, vibrant vegetables and aromatic flavors. The use of avocado oil and toasted sesame oil adds a lovely depth to the dish, while the addition of ginger and garlic infuses it with a delightful fragrance. The recipe's step-by-step instructions ensure that each ingredient is cooked to perfection, resulting in a harmonious blend of textures and flavors. The inclusion of tamari and chili-garlic sauce provides a final touch of umami and heat, elevating the dish to a truly satisfying culinary experience.
Why trust this Vegetable Fried Rice Recipe:
This vegetable fried rice recipe offers a delightful balance of flavors and textures, making it a wholesome and satisfying meal. The use of avocado oil and toasted sesame oil enhances the dish's richness, while the addition of fresh ginger and garlic cloves infuses it with aromatic depth. The incorporation of brown rice and an array of vibrant vegetables ensures a nutritious and colorful dish. The inclusion of reduced-sodium tamari adds a savory umami note, while the optional chili-garlic sauce provides a customizable level of heat. This recipe promises a delightful culinary experience that's both flavorful and nourishing.
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