Rainbow Veggie Fried Rice
A vibrant, fiber-packed fried rice recipe that transforms leftover rice and a medley of colorful vegetables into a quick and healthy meal, perfect for a busy weeknight.
For 3 servings
Prepare all ingredients: finely dice the carrot, chop broccoli into small florets, mince the garlic, grate the ginger, and lightly beat the eggs in a small bowl.
Heat a large wok or a heavy-bottomed skillet over high heat. Add the neutral oil and swirl to coat. Heat until shimmering and just before it starts to smoke.
Add the minced garlic and grated ginger to the hot wok. Stir-fry for 30-60 seconds until fragrant, being careful not to burn them.
Add the diced carrot and broccoli florets to the wok. Stir-fry for 2-3 minutes, tossing frequently, until the vegetables are slightly tender-crisp but still vibrant.
Push the vegetables to one side of the wok, creating an empty space. Pour the beaten eggs into the empty space and scramble them quickly until just set, then break into smaller pieces and mix with the vegetables.
Add the cold cooked rice and frozen green peas to the wok. Use the back of your spatula to break up any clumps of rice. Stir-fry for 3-4 minutes, pressing the rice against the hot surface occasionally, until it is heated through and slightly toasted.
Pour in the low-sodium soy sauce and toasted sesame oil. Toss everything together vigorously for another 1-2 minutes, ensuring all ingredients are evenly coated and well combined.
Taste the fried rice and adjust seasoning if needed. Transfer to serving bowls, garnish with sliced green onions, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use cold, day-old rice for the best fried rice. It's drier and less likely to clump, resulting in separate, fluffy grains.
- 2Ensure your wok or skillet is very hot before adding ingredients. Don't overcrowd the pan, as this lowers the temperature and can lead to soggy fried rice. Cook in batches if necessary.
- 3Have all your ingredients prepped and ready before you start cooking. Stir-frying is a very fast process, and you won't have time to chop while cooking.
- 4For an extra layer of flavor and texture, consider adding a pinch of white pepper during the final stir-fry.
Adapt it for your goals.
Protein Boost
Add 1/2 cup of cooked shrimp, diced chicken, or firm tofu cubes along with the vegetables for a more substantial meal.
Spice It UpSpice It Up
Incorporate a pinch of red pepper flakes or a dash of sriracha sauce with the soy sauce for a spicy kick.
Veggie SwapVeggie Swap
Experiment with other quick-cooking vegetables like bell peppers, corn, spinach, mushrooms, or snap peas based on what you have on hand.
Why this is on our healthy list.
Fiber-Rich
Loaded with various vegetables, this dish provides essential dietary fiber, promoting healthy digestion and satiety.
Antioxidant Powerhouse
The colorful array of vegetables like carrots and broccoli are packed with antioxidants, which help protect your cells from damage.
Resistant Starch
Using cold, cooked rice increases its resistant starch content, which acts as a prebiotic, supporting gut health and potentially improving blood sugar control.
Frequently asked questions
While cold, day-old rice is highly recommended for the best texture, you can use freshly cooked rice if you spread it out on a baking sheet to cool and dry for at least 30 minutes before stir-frying. This helps remove excess moisture.
