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Healthy Vegetable Fried Rice Recipe

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Ingredients

Adjust Servings:
1 tablespoon sesame oil
½ cup diced carrot (60 g)
1 tablespoon minced garlic
½ cup diced onion (75 g)
½ cup diced bell pepper (50 g)
½ cup green peas (75 g)
½ cup broccoli floret (75 g)
⅓ cup sweet corn
3 cups cooked brown rice (600 g)
2 tablespoons low sodium soy sauce
3 whole eggs
a pinch of salt and pepper

Nutritional information

290
Calories
11.7g
Protein
290g
Fat
49.6g
Carbohydrates
7.8g
Sugar

Healthy Vegetable Fried Rice Recipe

Cuisine:
  • 35 mins
  • Serves 4
  • Medium

Ingredients

Directions

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Going meatless for a while? looking for a savory recipe from the authentic Asian kitchen?
Do you usually have leftover cooked rice? Then you better don’t waste it, you can employ it into a super tasty, healthy meal, with a mix of colorful vegetables, the healthy, delicious fresh eggs, and the fiber-packed brown rice, Here is the vegetable fried rice healthy recipe for you.

Healthy advice for Vegetable Fried Rice Recipe


1- Brown rice:
Brown rice is superior when compared to white rice, although it might have a similar caloric value, but the whole grain brown rice is rich in vitamins and minerals
As it is a source of folate, riboflavin (B2), potassium and calcium, and one of the few sources that are high in manganese, which is super vital for bone development and muscle functions.
Plus,  the digestive fibers in whole grain brown rice cleanse up your colon, and feed your normal flora, which is maintaining your gut health, and enhancing your immune system.
Also, Brown rice contains phenols and flavonoids, a class of antioxidants that help the body reduce chronic inflammation.

Brown rice has a remarkably low glycemic index compared to white rice, which means the carbohydrates in brown rice are slowly digested and absorbed, which makes it ideal for blood glucose control for diabetic individuals, improve satiety, and reduce the craving for sugars.

Tips on how to cook Vegetable Fried Rice Recipe

Before using any kind of rice, make sure to rinse it in water and wash it, to reduce the probable arsenic contamination in the rice which may present in low concentration.

Steps

1
Done

In a wok or a pan, stir the diced onion, and the minced garlic in the pre-heated sesame oil, till you get the aroma and the onion turns into light brown.

2
Done

Add the diced fresh vegetables, throw the harder vegetables first, carrots, red bell pepper, and broccoli florets, stir the ingredients and cook for 3-4 minutes.

3
Done

Add the sweet corn and the cooked green peas to the wok and stir them with the rest of the ingredients

4
Done

In a bowl, whisk 3 whole fresh eggs, and add the eggs into the wok, then mix it with the cooked vegetables, then add a sprinkle of black pepper and salt.

5
Done

Add the pre-cooked brown rice or white rice, then add the low sodium soy sauce and mix it will with the vegetables and eggs

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