Veg Fried Rice Rice – Veg Fried Rice is a dish loved by both children and adults. Let’s see how to prepare it at home in a very short time with the same taste as you get in restaurants. This is a recipe that is suitable for lunch boxes and dinners alike.
Some tips for making delicious veg fried rice
- 1. Cold rice: Using rice from the previous day or well-chilled rice to make fried rice will help prevent the rice from sticking.
- High flame: Quickly sauté the vegetables on high flame to get a restaurant taste.
- Celery: For those who want more flavor, you can add a little celery.
Healthy veg Fried Rice: Some Tips
Although fried rice is delicious, let’s see how to prepare it in a healthy way:
- Include plenty of vegetables: Reducing the amount of rice and increasing the amount of vegetables will help you get more fiber. This will facilitate digestion.
- Reduce the use of oil: Using olive oil or sunflower oil in small quantities instead of oil containing saturated fats is good for heart health.
- Avoid Ajinomoto: Ajinomoto (MSG) is often added in hotels to enhance the taste. But when making it at home, it is better to avoid it completely for health.
- Watch the amount of salt: Soy sauce is high in salt. Therefore, special care should be taken when adding salt to rice and vegetables. It is especially good for people with high blood pressure (High BP).
- Try Brown Rice: If you want a healthier option, you can prepare fried rice using unbleached brown rice instead of white rice.
- Add protein: Adding paneer slices or soya chunks along with vegetables will make the dish more nutritious.
Ingredients
For the Rice (Base)
- 1 cup Basmati Rice (long-grain)
- 4 cups Water
- Oil/Salt 1 tsp oil + ½ tsp salt (for boiling)
The Stir-Fry Mix
Aromatics
- 1 tbsp Garlic (minced)
- 1/2 tsp Ginger (minced)
- 1 tbsp Celery (finely chopped)
Vegetables
- 1/4 cup Carrots (finely chopped)
- 1/4 cup French Beans (finely chopped)
- 1/4 cup Bell Peppers (capsicum) (finely chopped)
- 1/4 cup Cabbage (finely chopped)
Umami
- 1 cup Button Mushrooms (sliced)
Sauces
- 1/2 tbsp Soy Sauce
- 1 tsp Vinegar
Seasoning
- 1/2 tsp Black Pepper
- Salt to taste
Garnish
- 2 tbsp Spring Onion greens
Instructions
1. The Parboiled Rice Method
- To achieve the distinct, separate grains found in professional kitchens, follow the "al dente" boiling method: 1. Boil rice in plenty of water until 90% cooked. 2. Drain and spread on a flat tray. Pro Tip: Refrigerate for 30 minutes. Cold, dry rice is the secret to preventing a "mushy" texture.
2. The High-Heat Stir-Fry
- Indo-Chinese cooking relies on Wok Hei (breath of the wok). 1. Heat 3 tbsp oil in a wok until shimmering. 2. Flash-fry garlic, ginger, and celery. 3. Add beans and carrots first (they take longest), followed by the remaining vegetables. 4. Keep the heat High; the vegetables should be charred on the outside but crunchy on the inside.
3. The Final Toss
- 1. Lower heat slightly and add the chilled rice. 2. Drizzle soy sauce and vinegar around the edges of the wok (this caramelizes the sauce before it hits the rice). 3. Add pepper and salt. 4. Toss gently for 2 minutes to incorporate flavors without breaking the grains.
Notes
Nutrition Facts
Approximate nutrients contained in an average bowl (250g) of veg fried rice:
| Nutrients | Amount (Per Serving) |
|---|---|
| Calories (Calories) | 250 - 300 kcal |
| Sodium | 400 - 600 mg |
| Dietary Fiber | 3 - 5 g |
| Carbohydrates | 45 - 50 g |
| Protein | 4 - 6 g |
| Fat (Total Fat) | 7 - 9 g |
Key Features:
- Vitamins: Carrots and beans provide a good source of Vitamin A and Vitamin C.
- Fiber: The addition of vegetables provides dietary fiber that aids in digestion.
- Low Cholesterol: Since only vegetable oil and vegetables are used, it is very low in cholesterol.
Note: These figures may vary slightly depending on the amount of oil you use, the brand of sauces, and the vegetables you add.
This easy-to-make Veg Fried Rice is delicious with Gopi Manchurian or Chilli Chicken. Try it at home!Did you like this recipe? Comment your thoughts below!
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