Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. You might associate egg fried rice with greasy, salty takeaway food, but trust me, it is super easy to make healthy egg fried rice with vegetables and a limited amount of fat and salt. This healthy vegetarian fried rice is our new go to lunch, and we hope you will love it too.
WOK to expect from this vegetable fried rice recipe!
So healthy fried rice with egg – what’s the secret? It’s straightforward really – lots of vegetables, minimal fat, brown rice and extra eggs for protein! We use brown rice because it is a whole grain source of carbohydrates, meaning it is more fibrous and overall more nutritious than refined grains like white rice. We serve our fried rice with a fried egg on top because eggs are a great vegetarian source of protein, as well as healthy cholesterol and other things. The result is a delicious dish with 411 kcal per serving, 20 grams of protein and 12g fat of which only 3 are saturated. Not too shabby! We would recommend this healthy fried rice recipe as part of a weight loss diet because it is filling, high in protein and has a decent overall calorie count for a midday meal. It would make a perfect lunch in one of our vegetarian weight loss meal plans!
How to make veggie fried rice
Our healthy fried rice recipe calls for brown rice, asparagus, leek, spinach and peas. We picked them because they’re in season right now, so most likely to be grown locally and taste their most fresh & delicious. But really you can use any veg you have knocking around your fridge – vegetable fried rice recipes are nothing if not versatile. For seasoning, we stick to the classic combo of ginger, garlic soy and spring onions. Those typically ‘Asian’ flavours give this a chinese vegetable fried rice taste. To prepare it, just fry up the rice and veg in a little bit of oil (we use olive oil, but sesame would work too), then add a whisked egg. Serve with a fried egg on top! If you want to try another easy vegetarian Asian-inspired meal, why not give this vegan ‘fake’ lo mein a go?But for now, please let us know what you make of our vegetable fried rice recipe!
