Heart-Healthy Veggie Fried Rice
Revitalize your weeknight meals with this delicious and wholesome Heart-Healthy Veggie Fried Rice, a perfect balance of flavor and nutrition. Packed with vibrant vegetables like carrots, broccoli, and red bell peppers, this recipe uses nutrient-rich brown rice for a fiber-filled base. Seasoned with low-sodium soy sauce, aromatic ginger, and garlic, and lightly tossed in sesame oil for an irresistible depth of flavor, this dish proves healthy eating can be utterly satisfying. With simple prep and cook times, it's an ideal quick dinner or lunch option that pairs effortlessly with mixed greens or stands alone as a hearty, plant-based meal. Perfect for those seeking a heart-friendly recipe packed with antioxidants, bold flavors, and guilt-free satisfaction, this veggie fried rice is sure to become a household favorite!
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Recipe Information
Ingredients
- 3 cups Brown rice (cooked and cooled)
- 1 cup Carrot (diced)
- 1 cup Broccoli florets (chopped into small pieces)
- 1 cup Red bell pepper (diced)
- 0.5 cup Frozen green peas
- 0.25 cup Green onions (sliced)
- 3 tablespoons Reduced-sodium soy sauce
- 1 teaspoon Sesame oil
- 3 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 2 tablespoons Vegetable broth (low-sodium)
- 1 tablespoon Avocado oil or olive oil
Instructions
Prepare the brown rice in advance and allow it to cool completely. This helps create the perfect texture for fried rice.
Heat a large nonstick skillet or wok over medium-high heat. Add 1 tablespoon of avocado oil or olive oil.
Add the diced carrots and sauté for 2 minutes. Then, add the broccoli florets, red bell pepper, and frozen peas. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
Push the vegetables to one side of the skillet and add the garlic and grated ginger to the empty space. Sauté for 1 minute until fragrant.
Add the cooked brown rice to the skillet, mixing it with the vegetables and aromatics. Stir well to evenly combine.
In a small bowl, mix the reduced-sodium soy sauce, sesame oil, and vegetable broth. Pour this sauce mixture over the rice and stir to coat everything evenly.
Continue cooking for 3-4 minutes, stirring frequently to avoid sticking. Taste and adjust seasoning if needed (e.g., a small dash of soy sauce or black pepper).
Turn off the heat and stir in the sliced green onions.
Serve warm and enjoy! This dish pairs well with a side of mixed greens or as a standalone meal.
Nutrition Facts
Calories |
1188 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1733 mg | 75% | |
| Total Carbohydrate | 192.1 g | 70% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 25.1 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2132 mg | 45% | |
*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.
