This Veggie Fried Rice is a quick, healthy, and colorful dish that’s ready in less than 20 minutes! Packed with carrots, bell peppers, broccoli, and edamame, it’s a budget-friendly alternative to take-out. The dish is customizable with any of your favorite add-ins and is great on its own or paired with protein like tofu or chicken. Perfect for busy weeknights or a satisfying lunch, this veggie fried rice will quickly become a family favorite.
Full Recipe:
Ingredients
- 1 tablespoon vegetable oil
- ½ cup carrot, diced
- 1 tablespoon garlic, minced
- ½ cup onion, diced
- ½ cup bell pepper, diced
- ½ cup broccoli florets
- ½ cup edamame or peas
- ⅓ cup corn
- 3 eggs, beaten
- 3 cups white rice, cooked and chilled
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- ½ teaspoon pepper, to taste
Directions
- Prepare the Ingredients:
- In a wok or deep skillet, heat the vegetable oil over high heat. Add the diced carrots, onions, and garlic, and cook until the onions become translucent.
- Cook the Vegetables:
- Add the bell peppers and broccoli florets to the pan and cook for another 3 minutes until softened. Push the vegetables to the side of the pan.
- Scramble the Eggs:
- Pour the beaten eggs into the cleared side of the pan. Scramble the eggs and then mix them with the cooked vegetables.
- Add Rice and Seasoning:
- Add the edamame (or peas), corn, and the chilled rice to the pan. Stir in soy sauce, sesame oil, and pepper. Mix everything together and cook until the rice begins to crisp up slightly.
- Serve:
- Garnish the fried rice with chopped scallions or cilantro if desired. Serve immediately and enjoy your quick, healthy veggie fried rice!
Nutrients (Per Serving)
- Calories: 300 kcal
- Carbohydrates: 48g
- Protein: 10g
- Fat: 8g
- Saturated Fat: 1g
- Sodium: 800mg
- Fiber: 6g
- Sugar: 5g
A Simple Yet Flavorful Meal
One of the reasons Veggie Fried Rice is so popular is because it’s both easy to make and full of flavor. Using cooked, chilled rice as the base allows you to quickly prepare the dish, as the rice crisps up when stir-fried. The key ingredients, such as garlic, onions, soy sauce, and sesame oil, infuse the rice with a savory umami flavor, while the vegetables contribute both texture and natural sweetness. The addition of scrambled eggs adds richness and protein, rounding out the dish for a balanced, satisfying meal.
The Power of Vegetables: Colorful and Nutritious
Veggie Fried Rice is loaded with nutrient-dense vegetables, making it a great way to add fiber, vitamins, and antioxidants to your diet. Carrots, bell peppers, broccoli, edamame, and corn all contribute different textures and flavors, ensuring the dish is both interesting and healthful. Carrots bring a natural sweetness, while bell peppers add a slight crunch and a boost of vitamin C. Broccoli florets provide fiber and an earthy taste that pairs perfectly with the other vegetables.
Edamame and corn not only enhance the dish’s color but also pack a nutritional punch. Edamame, young soybeans, are an excellent source of plant-based protein and fiber, while corn adds sweetness and additional vitamins. By incorporating such a variety of vegetables, Veggie Fried Rice provides a well-rounded meal that’s both tasty and nourishing.
A Versatile Dish: Customizable to Your Taste
One of the best things about Veggie Fried Rice is its versatility. The recipe is easily adaptable, allowing you to customize it based on your personal preferences or what you have in your fridge. You can switch out vegetables depending on the season or your tastes. For instance, you could swap the broccoli for spinach, zucchini, or mushrooms, or use peas instead of edamame. You can also add other ingredients like snap peas, green beans, or even some leafy greens for added texture and flavor.
In addition to vegetables, Veggie Fried Rice can be easily made more filling by adding your favorite protein. Tofu, chicken, shrimp, or even beef can be incorporated into the dish, making it a complete meal in one. If you’re following a vegetarian or vegan diet, tofu or tempeh are excellent options that will absorb the flavors of the dish while providing a solid protein source.
Cooking with Flavor: Soy Sauce and Sesame Oil
The flavor profile of Veggie Fried Rice is enhanced by a few key ingredients: soy sauce, sesame oil, and freshly ground black pepper. Soy sauce, a staple in many Asian dishes, adds a savory umami flavor that perfectly complements the vegetables and rice. It’s important to use low-sodium soy sauce to help control the amount of salt in the dish.
Sesame oil, with its distinct nutty flavor, adds an aromatic depth to the fried rice. It’s a key ingredient in many stir-fries, as it provides an extra layer of richness and warmth. The addition of freshly ground black pepper adds a mild heat and sharpness, balancing the saltiness of the soy sauce and the richness of the sesame oil.
Quick and Easy: Perfect for Busy Weeknights
Veggie Fried Rice is a fantastic meal for busy weeknights because it’s quick to prepare and requires minimal effort. The rice is the only component that requires prior preparation—preferably, you should use leftover rice that’s been chilled, as it fries up better than fresh rice. This makes the dish a great way to use up any leftover rice from previous meals. In fact, Veggie Fried Rice is an excellent option for reducing food waste while creating a fresh, delicious meal.
Once the rice is ready, the rest of the cooking process takes just 15 minutes. In a wok or deep skillet, you sauté the vegetables and garlic, scramble the eggs, then combine everything with the rice, soy sauce, and sesame oil. The result is a fast, flavorful, and healthy meal that can be ready in under 20 minutes.
A Budget-Friendly Meal
In addition to being quick and healthy, Veggie Fried Rice is also an incredibly budget-friendly meal. Rice, vegetables, and eggs are all inexpensive ingredients that are widely available, making this dish perfect for anyone on a tight budget. You can often find frozen edamame and corn at a lower price, which are convenient and cost-effective options for the recipe. Moreover, because the recipe is highly customizable, you can adjust it based on what’s on sale or what you already have in your pantry.
For those looking to save even more, consider buying bulk ingredients such as rice, soy sauce, and sesame oil. This will allow you to prepare this dish several times without spending a lot of money. The combination of affordable ingredients and the ability to customize the recipe makes Veggie Fried Rice a great choice for both meal prepping and last-minute dinners.
Veggie Fried Rice for Meal Prepping
Veggie Fried Rice is also an excellent choice for meal prepping. The dish can be made in bulk and stored in the refrigerator for up to four days, making it a great option for lunches throughout the week. Simply portion it out into meal prep containers and refrigerate. The flavors will continue to meld together, making the leftovers even more flavorful the next day.
You can also freeze Veggie Fried Rice for up to a month. When you’re ready to eat, simply reheat it in the microwave or on the stovetop, and it will taste as fresh as when you first made it. Freezing the rice helps keep it from becoming soggy, so it remains just as crispy and satisfying when reheated.
A Nutritious and Well-Balanced Meal
Veggie Fried Rice is not only quick and easy but also packed with nutrients. It provides a well-balanced mix of carbohydrates, protein, fiber, and healthy fats. The rice is a great source of carbohydrates, which provide energy, while the edamame and eggs offer a good amount of protein to keep you feeling full. The vegetables add fiber, vitamins, and minerals, making the dish a well-rounded option that supports overall health.
If you’re looking to make the meal even healthier, you can swap white rice for brown rice or cauliflower rice. Brown rice is a whole grain that offers more fiber and nutrients than white rice, while cauliflower rice is a low-carb, gluten-free option that adds a vegetable serving to the dish.
Conclusion
Veggie Fried Rice is a quick, healthy, and flavorful dish that’s perfect for busy weeknights or as a satisfying lunch. Packed with a colorful mix of vegetables, savory soy sauce, and nutty sesame oil, this dish is as nutritious as it is delicious. It’s customizable with your favorite vegetables and proteins, making it a versatile option for any diet. Plus, its budget-friendly ingredients and fast preparation time make it the perfect meal for anyone looking for a wholesome, easy-to-make dish.
Whether you’re cooking for yourself or your family, Veggie Fried Rice is a meal that will quickly become a go-to favorite. It’s a tasty, satisfying, and nutritious dish that everyone can enjoy, and it’s the perfect way to use up leftover rice while creating a vibrant and flavorful meal.