Healthy Vegetable Fried Rice Recipe (Vegan and Gluten-Free)

Vegetable fried rice is the perfect meal. The recipe is quick and easy to make, and can use up any vegetables that are starting to get old in your fridge. Add a protein source like edamame or baked tofu, and you’re good to go!

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Make Healthy Vegetable Fried Rice with Satisfying Vegan Ingredients

Brown rice is one of my favourite whole grains; I would take a bowl of rice over pasta any day! Brown rice doesn’t take too long to cook, but it’s always nice to have some ready to go in the fridge. I like to meal prep a large batch at the start of the week so I always have a healthy, cooked, whole grain on hand.

If I haven’t eaten all my cooked rice by the end of the week, I can easily whip up this vegetable fried rice. It’s a tasty and healthy alternative to a Chinese food take-out on a Friday night.

It’s also a great use of vegetables that need to be cooked. You know how it is, sometimes vegetables don’t last as long as we hope or life gets busy and we don’t cook what we planned to. Any fresh, frozen, or even canned vegetable of your liking can work in this recipe. My general rule of thumb is equal parts veggies to rice. If you have 5 cups of leftover rice, try to add at least 5 cups of veggies to your fried rice.

Make this Fried Rice Recipe without Rice

Vegetable fried quinoa is also delicious. Some weeks, instead of brown rice I make up a large batch of quinoa. Quinoa and rice are interchangeable in this recipe.

If you want a higher-volume, lower-carb option, substitute some rice for grated cauliflower. I’m a fan of including whole grains into my diet since they provide lots of nutrition. However, if you’re not a fan or want a lighter alternative, cauliflower fried rice works. I’ve only tried subbing half the rice with grated cauliflower, so can’t speak to how the recipe would turn out with no rice at all.

Let me know in the comments below your favourite vegetables to use in fried rice!

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Healthy Vegetable Fried Rice Recipe (Vegan and Gluten-Free)

Vegetable fried rice is the perfect take-out dish to make at home. It's quick, easy, budget-friendly and allows you to use up whatever vegetables you have on hand; what more could you want?

Course Main Course

Cuisine Chinese

Keyword Healthy vegan fried rice, Vegetable fried rice

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 4 servings

Calories 442kcal

Equipment

• Cutting Board
• Knife
• Large pan

Ingredients

• 5 C rice cooked (leftover is great)
• 5 tbsp low sodium soy sauce (or tamari if gluten free)
• 2 tbsp sesame oil
• 2 tsp garlic powder
• 1 C onion diced
• 1 C mushrooms diced
• 1 C carrot diced
• 1 C corn kernels (can use frozen)
• 1 C peas (can use frozen)
• Green onion for serving chopped

Instructions

• Cook the veggies in a large pan to your liking. Start with any fresh vegetables then stir in frozen ones at the end to heat them through.
• Add in the rice and toss with the soy sauce, sesame oil and garlic powder. Taste and adjust seasoning as needed.
• Continue to saute for 3-4 minutes to fry the rice.
• Serve topped with green onion.

Notes

Accuracy of nutrition information cannot be guaranteed (certain ingredients may not have all nutrients listed in the database); amounts may vary (and will vary depending on brands of ingredients used); all nutrition fact values rounded to the nearest whole number.

Nutrition

Serving: 1Serving (1/4 of recipe) | Calories: 442kcal | Carbohydrates: 81g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 773mg | Potassium: 598mg | Fiber: 6g | Vitamin A: 7217IU | Vitamin C: 12mg | Calcium: 64mg | Iron: 4mg

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