Vegetable Fried Rice

Ingredients

  • 1 tablespoon extra virgin olive oil or avocado oil
  • 1 cup yellow or white chopped onion
  • 1 tablespoon peeled and minced or grated ginger
  • 1 tablespoon minced garlic
  • 8 mushrooms, thinly slice caps to yield about 1 cup
  • 1 medium red bell pepper, seeds and stem removed, diced
  • 1 medium zucchini or yellow summer squash, diced
  • 1 cup edamame, shelled
  • 1 medium jalapeno pepper, chopped (remember to remove seeds before chopping)
  • 2 cups cooked brown rice (or your favorite long grain rice)
  • 2 tablespoons reduced sodium tamari sauce
  • 2 teaspoons sesame oil. toasted
  • 1/2 cup scallions, thinly sliced

Preparation

  1. Warm oil in a large skillet or wok over medium heat. Add onions and cook until slightly wilted, but not browned. Stir in ginger and garlic and cook about 30 seconds.
  2. Add mushrooms and peppers, stir and cook about 3 - 4 minutes or until they start to soften slightly. Add zucchini, stir and cook about 3 - 5 minutes. Add edamame and cook for about 4 - 5 minutes.
  3. Stir in cooked rice, tamari and sesame oil. Toss all ingredients to combine and cook until hot.
  4. Transfer to serving dish and top with sliced scallions.
  5. Try different vegetables such as carrots, broccoli, peas, snap or snow pea pods, asparagus, jicama or water chestnuts. To boost the protein add cooked tofu or tempeh. For a non-plant-based version add cooked chicken, turkey, shrimp, ham or beef. A great way to use leftovers and clean out the fridge!

Categories

  • Dinner
  • Lunch
  • Side Dish
  • Grain
  • Plant-Based Protein
  • Vegetable
  • Dairy Free
  • Gluten Free
  • Vegan
  • Vegetarian
  • MHealthy

Nutrition Information

Serving Size
1 cup
Serves
6
Calories
192.00
Total Fat (g)
6.70
Saturated Fat (g)
1.00
Sodium (mg)
216.00
Total Carbohydrates (g)
27.00
Dietary Fiber (g)
3.00
Protein (g)
7.00