Vegetable Fried Rice

Vegetarian
Gluten Free
Dairy Free
Health score
19%
Vegetable Fried Rice
45 min.
4
452kcal

Suggestions


If you're on the hunt for a delicious and satisfying meal that fits a variety of dietary preferences, look no further than this Vegetable Fried Rice recipe! Bursting with vibrant colors and fresh flavors, this dish is a wonderful way to enjoy an array of healthy vegetables while also being vegetarian, gluten-free, and dairy-free. Perfectly crafted to serve four, it's an ideal lunch or dinner option that the whole family can enjoy.

The star of this dish is the fluffy long-grain rice, which serves as the perfect canvas for a medley of crisp vegetables like snow peas, bean sprouts, and carrots. These veggies not only add texture but also bring a delightful crunch that enhances each bite. Toss in some perfectly scrambled eggs for an extra layer of protein, and you've got a well-rounded meal that leaves you feeling fulfilled.

With bright notes from fresh ginger and a hint of sweetness from light brown sugar, along with the umami depth of low-sodium soy sauce, this Vegetable Fried Rice introduces a delightful fusion of flavors that will excite your taste buds. Whether you’re preparing it as a main dish or a vibrant side, this recipe is incredibly versatile, allowing you to customize it with any vegetables you have on hand. In just 45 minutes, you can whip up this fantastic dish and serve a fabulous meal that everyone will love. Get ready to impress with a plate of color and flavor!

Ingredients

  • cups bean sprouts 
  •  carrots cut into matchstick-size strips
  •  eggs lightly beaten
  • tablespoon ginger fresh grated
  • tablespoons brown sugar light
  • 0.8 cup soy sauce low-sodium
  • tablespoon olive oil 
  • tablespoon rice vinegar 
  •  spring onion light white green thinly sliced ( and parts)
  • cups snow peas cut into thirds
  • 1.5 cups rice long-grain white

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Cook the rice according to the package directions. Meanwhile, in a small bowl, combine the soy sauce, sugar, vinegar, and ginger; set aside.
  2. Heat the oil in a large nonstick skillet over medium-high heat.
  3. Add the carrots and stir-fry for 2 minutes.
  4. Add the snow peas, bean sprouts, and 3 tablespoons of the soy sauce mixture and stir-fry until the vegetables are almost tender but still crisp, about 2 minutes.
  5. Transfer to a bowl. Return skillet to medium heat and add the remaining sauce mixture, the rice, and scallions. Cook until warmed through, about 1 minute. Make a large space in the center of the rice and pour the eggs into it. Scramble the eggs with a spatula until set. Stir the eggs into the rice.
  6. Transfer the rice mixture to individual plates and top with the vegetables. Tip: You can improvise with whatever vegetables you have on hand, from fresh broccoli to frozen peas. Or, if youre out of everything green, you can make the dish without the vegetables, just this once.

Nutrition Facts

Calories452kcal
Protein16.22%
Fat17.12%
Carbs66.66%

Properties

Glycemic Index
51.25
Glycemic Load
34.58
Inflammation Score
-10
Nutrition Score
26.695217526477%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.41mg
Myricetin
0.01mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:451.78kcal
22.59%
Fat:8.59g
13.21%
Saturated Fat:2.06g
12.89%
Carbohydrates:75.24g
25.08%
Net Carbohydrates:70.6g
25.67%
Sugar:12.17g
13.52%
Cholesterol:163.68mg
54.56%
Sodium:1817.3mg
79.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.31g
36.63%
Vitamin A:5996.12IU
119.92%
Manganese:1.26mg
63%
Vitamin K:60.59µg
57.7%
Vitamin C:40.41mg
48.98%
Selenium:25.08µg
35.83%
Phosphorus:316.43mg
31.64%
Folate:113.29µg
28.32%
Vitamin B2:0.48mg
28.32%
Vitamin B6:0.44mg
22.2%
Vitamin B5:2.2mg
22%
Magnesium:85.69mg
21.42%
Iron:3.81mg
21.14%
Fiber:4.65g
18.59%
Copper:0.36mg
18.12%
Potassium:630.36mg
18.01%
Vitamin B1:0.23mg
15.31%
Zinc:2.18mg
14.5%
Vitamin B3:2.75mg
13.77%
Vitamin E:1.75mg
11.69%
Calcium:110.48mg
11.05%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%
Source:My Recipes