Nutritious Veggie-Packed Brown Fried Rice
This Nutritious Veggie-Packed Brown Fried Rice is the perfect solution for a light yet satisfying lunch or dinner. Inspired by traditional fried rice, this healthier version incorporates a delightful mix of colorful vegetables and flavorful seasonings while using wholesome brown rice. Ideal for utilizing leftover rice, this dish is both convenient and delicious. The sautéed mushrooms, peas, carrots, and broccoli add not only a vibrant look but also essential nutrients, ensuring you feel energized and fulfilled for hours. Each bite is a delightful balance of flavors, textures, and health benefits, making it a staple in your healthy cooking repertoire.
3
Servings
N/A
Calories
8
Ingredients
Ingredients
Brown Rice
1 cup (best if cooked and refrigerated for 1 day)
Olive Oil
2 tablespoons (divided)
Cooked Peas
1/2 cup (thawed if frozen)
Cooked Chopped Carrot
1/2 cup (steamed or boiled until tender)
Broccoli Florets
1 cup (steamed or blanched)
Sliced Mushrooms
3/4 cup (fresh)
Egg
1 (beaten)
Soy Sauce
to taste (low-sodium preferred)
Instructions
1
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced mushrooms and sauté until browned and tender, about 5 minutes. Remove the mushrooms from the pan and set aside.
2
In the same skillet, add the remaining tablespoon of olive oil and heat over medium-high heat. Add the cooked brown rice, stirring to break apart any clumps.
3
Pour the beaten egg over the rice and stir quickly to incorporate, coating the rice evenly. Cook for 5-7 minutes, stirring frequently, until the egg is fully cooked and the rice is heated through.
4
Once the rice and egg mixture is ready, add the sautéed mushrooms, peas, chopped carrots, and steamed broccoli to the pan. Stir everything together until the vegetables are evenly distributed throughout the rice.
5
Season with soy sauce to taste, and mix well. Allow the mixture to cook for an additional 2-3 minutes for the flavors to meld.
6
Serve hot and enjoy your nutritious veggie-packed brown fried rice!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Nutritious Veggie-Packed Brown Fried Rice?
It is a healthier version of traditional fried rice made with wholesome brown rice, a variety of colorful vegetables, and savory seasonings, perfect for a light lunch or dinner.
Is this recipe vegetarian?
Yes, this recipe is vegetarian as it uses eggs and a variety of vegetables without any meat products.
How many servings does this recipe yield?
This recipe makes approximately 3 servings.
Can I use freshly cooked rice for this recipe?
While you can use fresh rice, it is best to use brown rice that has been cooked and refrigerated for at least one day to prevent it from becoming mushy.
What vegetables are included in this fried rice?
The recipe includes sliced mushrooms, peas, chopped carrots, and broccoli florets.
How should I prepare the broccoli for this recipe?
The broccoli florets should be steamed or blanched before being added to the rice mixture.
What is the best way to prepare the carrots?
The carrots should be chopped and then steamed or boiled until they are tender.
Can I use frozen peas?
Yes, you can use frozen peas; just ensure they are thawed before you add them to the skillet.
What kind of oil should I use for frying?
The recipe calls for 2 tablespoons of olive oil, used in two separate stages of the cooking process.
How do I incorporate the egg into the rice?
Pour the beaten egg directly over the brown rice in the skillet and stir quickly to coat the grains evenly as they cook.
How long does it take to cook the mushrooms?
The sliced mushrooms should be sautéed for about 5 minutes until they are browned and tender.
What type of soy sauce is recommended?
Low-sodium soy sauce is preferred to keep the dish nutritious and to control the salt content.
Is this dish suitable for meal prep?
Yes, this recipe is excellent for meal prep as it stores well and provides a balanced mix of nutrients.
Can I make this recipe vegan?
To make it vegan, simply omit the egg or replace it with a plant-based egg substitute or crumbled firm tofu.
How long should I let the flavors meld at the end?
Once all ingredients are combined, allow the mixture to cook for an additional 2-3 minutes.
Can I add other proteins to this dish?
Absolutely. You can easily add cooked chicken, shrimp, or tofu for extra protein.
What makes this fried rice 'nutritious'?
It uses fiber-rich brown rice instead of white rice and is packed with various vegetables that provide essential vitamins and minerals.
What should I do if the rice is clumping together?
Stir the rice frequently and use a spatula to break apart any clumps as you add it to the hot skillet.
Is this recipe gluten-free?
The recipe is gluten-free if you ensure that you use a gluten-free soy sauce or tamari.
Can I substitute olive oil with another oil?
Yes, you can use other high-heat oils like avocado oil, grapeseed oil, or sesame oil for a different flavor profile.
What is the total number of ingredients needed?
There are 8 main ingredients: brown rice, olive oil, peas, carrots, broccoli, mushrooms, egg, and soy sauce.
Do I cook the vegetables separately from the rice?
The mushrooms are sautéed first and set aside, while the other vegetables (peas, carrots, broccoli) are pre-cooked and added once the rice and egg are ready.
Can I add garlic or ginger to this recipe?
Yes, adding minced garlic or fresh ginger during the mushroom sauté phase would add wonderful depth to the flavor.
How do I reheat leftovers?
You can reheat the fried rice in a skillet over medium heat with a splash of water or in the microwave until heated through.
What tags are associated with this recipe?
The associated tags include healthy, brown rice, fried rice, vegetarian, easy recipe, meal prep, and light lunch.
Is this dish high in fiber?
Yes, thanks to the use of brown rice and a high volume of vegetables, this dish is a good source of dietary fiber.
Can I use a wok instead of a skillet?
Yes, a wok is actually ideal for making fried rice as it allows for high heat and even stirring.
How much brown rice should I start with?
The recipe requires 1 cup of cooked brown rice.
What is the recommended prep for the mushrooms?
The mushrooms should be fresh and sliced before sautéing.
How much soy sauce should I add?
Soy sauce should be added 'to taste,' meaning you can adjust the amount based on your personal preference for saltiness.