This Veggie Fried Rice is a quick, healthy, and delicious dinner option that can be prepared in under 20 minutes. Packed with colorful veggies like carrots, bell peppers, broccoli, and edamame, it’s a nutrient-packed dish that’s not only flavorful but also budget-friendly compared to take-out options. Perfect for a busy weeknight or as a meal prep recipe, this fried rice is easily customizable with your favorite veggies or protein add-ins like tofu, chicken, or shrimp.

Full Recipe: 

Ingredients

• 1 tablespoon vegetable oil

• ½ cup diced carrot

• 1 tablespoon minced garlic

• ½ cup diced onion

• ½ cup diced bell pepper

• ½ cup broccoli florets

• ½ cup edamame or peas

• ⅓ cup corn

• 3 eggs, beaten

• 3 cups cooked and chilled white rice

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• ½ teaspoon black pepper (to taste)

Directions

1. Heat Oil and Sauté Veggies:
   In a wok or deep skillet, heat the vegetable oil over high heat. Add diced carrots, onions, and garlic, and cook until the onions become translucent, about 2-3 minutes.

2. Add Bell Peppers and Broccoli:
   Add diced bell pepper and broccoli florets to the pan, cooking for an additional 3 minutes until the vegetables are tender-crisp.

3. Scramble Eggs:
   Push the cooked vegetables to one side of the pan. Pour the beaten eggs into the cleared side and scramble them. Once cooked, mix the eggs with the veggies.

4. Add Rice and Seasoning:
   Add the cooked rice, edamame (or peas), corn, soy sauce, sesame oil, and black pepper. Stir everything together and cook until the rice becomes slightly crispy and all ingredients are well combined.

5. Serve:
   Garnish with chopped scallions or cilantro, if desired, and serve immediately. Enjoy your veggie-packed fried rice!

Nutrients (Per Serving)

• Calories: 350 kcal

• Carbohydrates: 55g

• Protein: 9g

• Fat: 12g

• Saturated Fat: 2g

• Cholesterol: 80mg

• Sodium: 500mg

• Potassium: 420mg

• Fiber: 6g

• Sugar: 5g

A Simple Yet Nutritious Meal

Fried rice is a timeless dish enjoyed across the globe, but when you make it at home, you have full control over what goes into it. This veggie fried rice recipe, in particular, stands out because it’s a nutrient-packed powerhouse, offering a variety of vegetables that contribute to your daily intake of vitamins, minerals, and fiber. Carrots, bell peppers, broccoli, edamame, and corn not only add vibrant color to the dish but also enhance its nutritional profile.

The inclusion of these veggies brings an array of benefits to the dish. For instance, carrots provide beta-carotene, which is essential for good vision and skin health, while broccoli is a powerhouse of vitamins C and K, as well as antioxidants. Edamame, a protein-packed legume, offers a great source of plant-based protein and fiber, making this dish a perfect vegetarian option. Together, these vegetables create a satisfying combination of texture and flavor, making each bite as enjoyable as the last.

The Versatility of Fried Rice

One of the best things about this Veggie Fried Rice recipe is how customizable it is. Whether you’re looking for a vegetarian or vegan dish or want to incorporate more protein, this recipe can be adjusted to fit your needs. For a vegan option, simply skip the eggs or substitute them with tofu scramble for added texture and protein.

If you’re craving a bit more protein, you can add chicken, shrimp, or tofu, or even a combination of these. This flexibility allows you to make the dish your own, whether you’re using up leftovers or catering to a specific dietary requirement. You can also adjust the vegetables based on what you have available in your kitchen. Some great additions include snap peas, mushrooms, or zucchini, offering a fresh twist each time you make it.

The Importance of Rice in Fried Rice

While the vegetables and protein take center stage in this dish, the rice is just as crucial in creating the right texture. For the best results, it’s recommended to use day-old rice. This is because freshly cooked rice tends to be too soft and moist, while day-old rice has dried out slightly, making it the perfect base for fried rice. The slightly drier rice grains allow for better separation when stir-fried, preventing clumps and ensuring each grain of rice is evenly coated with the savory sauce and vegetables.

For those who are following a low-carb or gluten-free diet, cauliflower rice can be used as a substitute. This will give you a similar texture while keeping the dish light and suitable for those avoiding carbs. For a heartier option, you can opt for brown rice, which will add additional fiber and nutrients to the meal.

A Flavorful, Savory Sauce

What really elevates fried rice, however, is the seasoning and sauce. This Veggie Fried Rice uses a combination of soy sauce, sesame oil, and black pepper to create a savory, umami-packed flavor profile. Soy sauce provides a salty, rich base, while sesame oil adds a warm, nutty undertone that infuses the rice with a pleasant aroma. The black pepper adds just enough spice to round out the flavors.

For those who enjoy a little more kick, you can easily add chili flakes or a splash of sriracha to the dish. This allows you to adjust the level of spice based on personal preference. The combination of salty, sweet, and umami flavors is what makes this dish such a crowd-pleaser, and it pairs perfectly with the freshness of the vegetables.

Perfect for Meal Prep and Leftovers

Another great thing about this veggie fried rice is that it’s perfect for meal prep. You can make a large batch of fried rice, portion it out into containers, and store it in the refrigerator for up to four days. This makes it an excellent option for quick lunches or dinners throughout the week.

Additionally, fried rice often tastes even better the next day after the flavors have had time to meld together. This means it’s a great dish to make in advance for busy days when you need something quick and satisfying. You can also freeze the fried rice for up to three months, making it an ideal dish to prepare in bulk.

Pairing and Serving Suggestions

Veggie Fried Rice is a versatile dish that can be served on its own or paired with a variety of sides. It’s delicious as a stand-alone meal, but it also pairs well with dishes like stir-fried vegetables, a light soup, or even a protein such as grilled chicken, tofu, or shrimp.

For a refreshing contrast, consider serving the fried rice with a simple cucumber salad or a tangy pickled vegetable side. The crisp, refreshing flavors will balance out the savory richness of the fried rice. You could also serve it alongside a fried egg on top, which adds a delicious creamy texture and extra protein.

Conclusion: A Quick and Satisfying Meal

In conclusion, Veggie Fried Rice is a quick, healthy, and delicious meal that combines the best of both worlds: flavor and nutrition. Packed with a variety of colorful vegetables and seasoned with a savory sauce, it’s a meal that’s sure to please a crowd while being easily customizable to meet individual tastes and dietary needs. Whether you’re looking for a satisfying vegetarian dinner or a dish that can be enjoyed with added protein, this recipe provides a versatile base that can be adjusted to suit your needs. Not only is it budget-friendly and simple to make, but it’s also an excellent option for meal prepping or serving as a main dish during busy weeknights. With its light, fresh, and savory flavors, Veggie Fried Rice is a dish everyone can enjoy!