This Veggie Fried Rice recipe is a quick and healthy dish packed with colorful vegetables, making it perfect for a satisfying dinner or lunch. It’s loaded with carrots, onions, bell peppers, broccoli, and peas, then fried with soy sauce and sesame oil for a flavorful and crispy finish. Made in less than 20 minutes, this easy recipe can be customized with your favorite add-ins, and it’s naturally gluten-free. You can even add proteins like tofu, chicken, or shrimp to make it a complete meal.

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

Sauté the Vegetables: In a wok or deep skillet, heat the vegetable oil over high heat. Add the carrots, onions, and garlic, cooking until the onions become translucent.
Add Other Veggies: Add the bell peppers and broccoli florets, cooking for an additional 3 minutes. Push all the veggies to one side of the pan.
Scramble the Eggs: Pour the beaten eggs into the cleared side of the pan. Scramble the eggs until fully cooked, then mix them with the vegetables.
Add Rice and Seasoning: Add the edamame (or peas), corn, cooked rice, soy sauce, sesame oil, and pepper. Stir everything together and cook until the rice is slightly crispy and well combined with the vegetables.
Garnish and Serve: Sprinkle with chopped scallions or cilantro and serve immediately.

Nutrients

Calories: 280
Carbohydrates: 38g
Protein: 8g
Fat: 12g
Saturated Fat: 1g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 6g
Trans Fat: 0g
Cholesterol: 70mg
Sodium: 650mg
Potassium: 300mg
Fiber: 4g
Sugar: 7g
Vitamin A: 3300IU
Vitamin C: 60mg
Calcium: 35mg
Iron: 2mg

Enjoy this Veggie Fried Rice as a light, nutritious, and satisfying meal that’s ready in no time! It’s perfect for busy weeknights and can be customized to suit your tastes.

The Benefits of Using Fresh Vegetables

One of the key components of Veggie Fried Rice is the assortment of vegetables used in the dish. Vegetables like carrots, onions, bell peppers, and broccoli not only add vibrant colors to the dish, but they also bring a variety of health benefits. Carrots are rich in beta-carotene, which is beneficial for eye health and immune function. Bell peppers are packed with vitamin C, which supports a healthy immune system and promotes skin health. Broccoli is a powerhouse vegetable, loaded with vitamins, minerals, and antioxidants that support overall health. Additionally, peas and edamame add fiber and protein to the dish, helping to make the meal more filling and satisfying. The inclusion of these fresh vegetables ensures that Veggie Fried Rice is not only tasty but also nutrient-dense, providing a variety of vitamins and minerals that contribute to a balanced diet.

A Quick and Easy Meal for Busy Weeknights

One of the most appealing aspects of Veggie Fried Rice is how quick and easy it is to make. In just under 20 minutes, you can have a nutritious and flavorful meal ready to serve. This makes it an ideal choice for busy weeknights when you need a healthy dinner in a hurry. The simplicity of the recipe, combined with the minimal cooking time, makes it accessible to even beginner cooks. It also requires very few ingredients, which means you can easily make it with ingredients you already have on hand. The use of pre-cooked rice (preferably chilled) allows the rice to fry quickly and develop a slightly crispy texture, adding depth and flavor to the dish without taking much time. Whether you’re looking for a quick dinner after a long day or a meal to prepare for the week ahead, Veggie Fried Rice is a convenient and healthy option.

Customizability to Suit Your Taste

Another fantastic feature of Veggie Fried Rice is its versatility. The recipe can be easily customized to suit your preferences and dietary needs. If you prefer different vegetables or want to add more variety, feel free to swap out or add vegetables of your choice. You could include zucchini, mushrooms, or spinach for added flavor and texture. If you’re looking to add more protein, consider incorporating tofu, chicken, shrimp, or even a plant-based protein source like tempeh or edamame. The ability to add or swap ingredients makes Veggie Fried Rice an adaptable dish that you can modify based on your dietary requirements, what’s in season, or what you have in your pantry. This makes it an excellent choice for meal planning, as you can easily switch things up to keep the dish exciting and fresh.

The Role of Soy Sauce and Sesame Oil

Soy sauce and sesame oil are essential in bringing depth of flavor to Veggie Fried Rice. Soy sauce adds a savory umami flavor that complements the freshness of the vegetables and the richness of the fried rice. It’s a staple in many Asian dishes and helps to enhance the overall flavor profile of the dish. Sesame oil, on the other hand, brings a distinct, nutty flavor that adds complexity to the dish and contributes to its aromatic qualities. It also helps to give the fried rice a slightly smoky finish, making it even more flavorful. The combination of soy sauce and sesame oil provides a perfect balance of salty and nutty notes, elevating the dish and giving it a satisfying, well-rounded taste. These ingredients are simple yet powerful, making Veggie Fried Rice a savory and delicious meal that’s full of flavor.

The Health Benefits of This Dish

Veggie Fried Rice is a healthy meal that offers a variety of nutritional benefits. The vegetables in the dish provide a range of vitamins, minerals, and antioxidants that promote overall health. Fiber from the vegetables and rice supports digestive health and helps to maintain a healthy weight. Protein from the edamame, peas, and optional add-ins like tofu or shrimp makes this meal more filling, providing sustained energy throughout the day. Additionally, the healthy fats from sesame oil provide essential fatty acids that support heart health. By using whole ingredients and minimal oil, Veggie Fried Rice is a light yet filling meal that satisfies your hunger without weighing you down. Whether you’re looking to eat more vegetables or maintain a balanced diet, this dish provides a nutritious and delicious way to meet your dietary needs.

A Gluten-Free Option for All

For those who follow a gluten-free diet, Veggie Fried Rice is naturally gluten-free, making it an excellent option for people with gluten sensitivities or those avoiding gluten for other reasons. The recipe uses soy sauce, but for a completely gluten-free version, you can easily substitute with tamari, a gluten-free soy sauce alternative. The other ingredients in the recipe, such as vegetables, eggs, and rice, are naturally gluten-free, making this dish an ideal choice for anyone who needs to avoid gluten without sacrificing flavor or texture. The versatility of the recipe means that you can also add gluten-free protein sources like tofu or shrimp without compromising the overall dish. This makes Veggie Fried Rice not only a delicious meal but also a practical and inclusive option for those with dietary restrictions.

A One-Pan Meal for Easy Cleanup

Veggie Fried Rice is a one-pan meal, making it an excellent option for anyone who wants to enjoy a delicious dinner without a lot of cleanup. With the majority of the cooking happening in one wok or skillet, you can minimize the amount of time spent washing dishes after the meal. The simplicity of the recipe, combined with its minimal equipment requirements, makes this dish ideal for busy cooks who want to spend less time cleaning up and more time enjoying their meal. It’s also a great option for those with limited kitchen space or those looking to avoid using multiple pots and pans.

Serving Suggestions

Veggie Fried Rice is a complete and satisfying meal on its own, but it can also be paired with other dishes for a more expansive meal. For example, serve it with a side of steamed dumplings, spring rolls, or a light salad to create a well-rounded meal. If you prefer a spicier kick, you can add chili paste or sriracha to the fried rice, giving it a bold, fiery flavor that complements the savory notes of the dish. You can also serve the fried rice with a drizzle of extra sesame oil or a sprinkle of chopped green onions and cilantro for a burst of freshness. The adaptability of Veggie Fried Rice makes it easy to pair with a variety of side dishes and condiments, allowing you to customize the meal to your tastes.

Conclusion

Veggie Fried Rice is a delicious, healthy, and quick dish that can easily become a staple in your weekly meal rotation. With its colorful mix of vegetables, savory soy sauce, and sesame oil, it’s a satisfying meal that’s packed with nutrients. The recipe is highly customizable, allowing you to add your favorite vegetables and proteins, making it a versatile option that can be tailored to suit your preferences or dietary needs. Whether you’re looking for a quick dinner after a long day, a nutritious lunch, or a satisfying meal that’s easy to prepare, Veggie Fried Rice checks all the boxes. Its speed, flavor, and health benefits make it a perfect choice for anyone seeking a balanced, tasty, and convenient meal.