Heart-Healthy Vegetable Fried Rice
Elevate your weeknight meals with this heart-healthy vegetable fried rice, a flavorful and nourishing twist on a classic favorite! Made with fiber-rich brown rice, vibrant vegetables like carrots, zucchini, red bell peppers, and peas, and lightly seasoned with low-sodium soy sauce and fragrant sesame oil, this dish is as wholesome as it is delicious. Sautéed in heart-friendly olive oil and infused with aromatic garlic and ginger, each bite bursts with freshness and savory goodness. Perfect as a satisfying main dish or a versatile side, this quick and easy recipe is ready in just 30 minutes, making it ideal for busy nights. Garnish with sesame seeds and green onions for added texture and flavor, and serve your family a simple yet nutritious meal they'll love!
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Recipe Information
Ingredients
- 3 cups Brown rice, cooked and cooled
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 1 medium Carrot, diced
- 1 medium Zucchini, diced
- 1 medium Red bell pepper, diced
- 1 cup Frozen peas
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 2 stalks Green onions, chopped
- 1 teaspoon Sesame seeds (optional)
- 0.25 teaspoon Ground black pepper
Instructions
Heat 2 tablespoons of olive oil in a large non-stick skillet or wok over medium heat.
Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.
Stir in the diced carrots and cook for 3-4 minutes until slightly softened.
Add the diced zucchini and red bell pepper to the skillet, and continue cooking for another 3-4 minutes, stirring frequently.
Mix in the frozen peas and cook for 1-2 minutes until heated through.
Push the vegetables to one side of the skillet, and add the cooked brown rice to the empty side.
Drizzle the rice with 2 tablespoons of low-sodium soy sauce and 1 teaspoon of sesame oil, then gently mix everything together in the skillet.
Cook the mixture for 5-7 minutes, stirring occasionally, allowing the rice to become slightly crispy and well combined with the vegetables.
Sprinkle ground black pepper over the rice and stir again gently.
Remove the skillet from the heat and stir in the chopped green onions.
If desired, garnish with sesame seeds for added flavor and texture before serving.
Serve warm and enjoy your heart-healthy vegetable fried rice!
Nutrition Facts
Calories |
1321 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.8 g | 65% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1097 mg | 48% | |
| Total Carbohydrate | 187.0 g | 68% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 22.2 g | ||
| Protein | 33.9 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1705 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
