Vegetable Fried Rice

Vegetarian
Gluten Free
Dairy Free
Health score
8%
Vegetable Fried Rice

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If you're on the hunt for a delicious, satisfying dish that's perfect for any occasion, look no further than this Vegetable Fried Rice! Bursting with vibrant colors and fresh flavors, this recipe is not only vegetarian but also gluten-free and dairy-free, making it an ideal option for anyone with dietary restrictions.

Ready in just 45 minutes, this delightful side dish serves six, making it perfect for family gatherings, potlucks, or quiet evenings at home. Each serving contains only 178 calories, allowing you to indulge without the guilt. Not to mention, it features a balanced caloric breakdown with protein, healthy fats, and wholesome carbs that keep you feeling full and energized.

The star of this dish is the combination of fresh vegetables such as crunchy celery, earthy mushrooms, and sweet English peas, all brought to life with the smoky flavors of crumbled tofu. The egg adds a hearty element, and the low-sodium soy sauce and a hint of brown sugar tie everything together harmoniously. Stir-fried to perfection in a wok, this Vegetable Fried Rice is not just a meal; it's an experience!

Whether enjoyed as a starter, a snack, or an antipasto, this recipe is versatile and sure to impress. Treat yourself and your loved ones to this scrumptious dish that celebrates the beauty of plant-based cooking!

Ingredients

  • 0.5 teaspoon brown sugar 
  • cup celery sliced
  • cups rice long-grain cooked ( without salt or fat)
  •  eggs 
  • cup mushrooms fresh sliced
  • cloves garlic crushed
  • tablespoon soy sauce low-sodium
  • 0.5 cup onion sliced cut in half
  • teaspoon vegetable oil; peanut oil preferred 
  • cup peas frozen english thawed
  • 0.1 teaspoon salt 
  • ounce spicy tofu smoked crumbled

Equipment

  • whisk
  • wok

Directions

  1. Combine egg and salt, beating with a wire whisk until frothy. Set aside.
  2. Combine soy sauce, oil, and sugar. Set aside.
  3. Coat a wok with cooking spray.
  4. Heat at medium-high (37
  5. until hot.
  6. Add celery and onion; stir-fry 2 minutes.
  7. Add mushrooms, tofu, and garlic; stir-fry 1 minute.
  8. Push vegetable mixture up sides of wok, forming a well in center.
  9. Pour egg mixture into well, and stir-fry until set.
  10. Add rice, and stir-fry 1 minute.
  11. Add soy sauce mixture and peas; stir-fry 2 minutes.
  12. Serve immediately.

Nutrition Facts

Calories178kcal
Protein17.94%
Fat15.44%
Carbs66.62%

Properties

Glycemic Index
48.22
Glycemic Load
25.47
Inflammation Score
-4
Nutrition Score
8.1921739370927%

Flavonoids

Apigenin
0.48mg
Luteolin
0.18mg
Isorhamnetin
0.67mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:177.96kcal
8.9%
Fat:3.04g
4.67%
Saturated Fat:0.58g
3.65%
Carbohydrates:29.51g
9.84%
Net Carbohydrates:26.9g
9.78%
Sugar:2.98g
3.31%
Cholesterol:27.28mg
9.09%
Sodium:173.06mg
7.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.94g
15.89%
Manganese:0.54mg
27.22%
Selenium:10.39µg
14.85%
Vitamin C:11.82mg
14.33%
Vitamin K:11.02µg
10.5%
Fiber:2.62g
10.46%
Phosphorus:102.23mg
10.22%
Vitamin B2:0.16mg
9.45%
Vitamin B6:0.19mg
9.43%
Folate:34.04µg
8.51%
Copper:0.17mg
8.44%
Vitamin B5:0.76mg
7.58%
Vitamin B3:1.51mg
7.56%
Vitamin B1:0.11mg
7.25%
Calcium:66.68mg
6.67%
Iron:1.18mg
6.55%
Potassium:224.7mg
6.42%
Zinc:0.94mg
6.28%
Magnesium:25.08mg
6.27%
Vitamin A:300.41IU
6.01%
Vitamin E:0.31mg
2.04%
Vitamin D:0.18µg
1.19%
Vitamin B12:0.07µg
1.19%
Source:My Recipes