Vegetable Fried Rice: The Perfect Dish for Health-Conscious Foodies

Vegetable Fried Rice: The Perfect Dish for Health-Conscious Foodies

Fried rice is a staple in many Asian cuisines, and vegetable fried rice is a popular variation that is enjoyed around the world. It is a dish that is easy to make and can be customized to suit individual tastes. But what makes vegetable fried rice a healthy and nutritious option? Let’s dive in and find out.

The History of Fried Rice

Fried rice originated in China over 1,500 years ago, during the Sui Dynasty. It was a dish that was created out of necessity, as cooks needed to find a way to use leftover rice. The dish quickly became popular and spread throughout China and eventually to other parts of Asia.

Over time, variations of fried rice emerged in different regions, with each country putting its own spin on the dish. In Japan, for example, fried rice is often served with green peas and topped with a fried egg, while in Thailand, pineapple is added to the dish for a sweet and sour flavor.

Nutrition Benefits of Vegetable Fried Rice

Vegetable fried rice is a great way to incorporate more vegetables into your diet. The dish typically includes a variety of vegetables, such as carrots, peas, corn, broccoli, and bell peppers. These vegetables are packed with essential vitamins and minerals, such as vitamin A, vitamin C, and fiber. They also contain antioxidants, which help to protect against cell damage and reduce the risk of chronic diseases.

Additionally, vegetable fried rice is a good source of carbohydrates, which are important for providing energy to the body. The rice used in the dish is a complex carbohydrate, which means that it is slowly digested and absorbed, providing sustained energy throughout the day. This is important for maintaining blood sugar levels and preventing energy crashes.

When it comes to protein, vegetable fried rice is often paired with tofu or egg, both of which are good sources of plant-based protein. Protein is important for building and repairing muscle tissue, and it also helps to keep you feeling full and satisfied.

Vegetable Fried Rice Recipe

Course Rice, Potatoes, and Beans
Author N. J. Sorensen, RDN


  • 2 cups of cooked white rice
  • 1 cup of mixed vegetables carrots, peas, corn, broccoli, bell peppers, etc., diced
  • 1/2 onion diced
  • 2 garlic cloves minced
  • 2 tbsp of vegetable oil
  • 2 tbsp of soy sauce
  • 1 tsp of sesame oil
  • 2 eggs beaten
  • Salt and pepper to taste
  • Green onions sliced for garnish


  • Heat a large skillet or wok over medium-high heat. Add 1 tbsp of vegetable oil and swirl to coat the pan.
  • Add the beaten eggs and scramble them until they are cooked. Remove them from the pan and set them aside.
  • Add the remaining tablespoon of vegetable oil to the pan, and add the onions and garlic. Cook for 1-2 minutes until the onions are translucent.
  • Add the mixed vegetables to the pan and stir-fry for 2-3 minutes until they are slightly tender.
  • Add the cooked rice to the pan and stir-fry for another 2-3 minutes, breaking up any clumps of rice.
  • Add the soy sauce and sesame oil to the pan and stir to combine. Taste the fried rice and add salt and pepper to taste.
  • Add the scrambled eggs back to the pan and stir to combine with the rice and vegetables.
  • Cook for another 2-3 minutes until everything is heated through.
  • Serve hot, garnished with sliced green onions. Enjoy!


You can use any combination of vegetables you like in this recipe. You can also add some diced tofu or sliced chicken for some extra protein.

What to Serve with Vegetable Fried Rice

Vegetable fried rice can be served as a standalone dish, or it can be paired with other dishes to create a complete meal. Here are some ideas for what to serve with vegetable fried rice:

  • Steamed Vegetables – Serve steamed vegetables on the side for an extra dose of veggies. Broccoli, snow peas, and bok choy are all great options.
  • Tofu or Chicken Stir-Fry – Add some protein to your meal by serving vegetable fried rice with a tofu or chicken stir-fry. This will help to balance out the carbohydrates in the rice.
  • Egg Rolls – Egg rolls are a classic side dish for fried rice. They are crispy and flavorful, and they add an extra crunch to the meal.
  • Kimchi – Kimchi is a traditional Korean side dish that is made from fermented vegetables. It adds a tangy and spicy flavor to the meal and is packed with probiotics, which are beneficial for gut health.

In conclusion, vegetable fried rice is a nutritious and delicious dish that can be enjoyed by everyone. It is a great way to incorporate more vegetables into your diet and provides sustained energy throughout the day. So, the next time you’re looking for a healthy and satisfying meal, consider making vegetable fried rice. Your taste buds and your body will thank you!