Low Sodium Veg Fried Rice
Elevate your weeknight dinners with this flavorful and nutritious Low Sodium Veg Fried Rice recipe, a wholesome twist on a classic favorite. Packed with vibrant veggies like carrots, bell peppers, green beans, and peas, this dish combines tender, nutty brown rice with aromatic garlic, ginger, and sesame oil for an irresistible blend of textures and flavors—all while keeping the sodium in check. A drizzle of low-sodium soy sauce ensures maximum taste without compromising heart health, while fresh cilantro adds a finishing touch of brightness. Perfect for meal prep or as a side dish, this quick and easy recipe comes together in just 30 minutes for a satisfying, guilt-free delight that the whole family will love!
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Recipe Information
Ingredients
- 3 cups Cooked brown rice (cooled)
- 1 medium Carrot (diced)
- 0.5 cup Green beans (chopped)
- 0.5 cup Frozen peas
- 1 medium Red bell pepper (diced)
- 2 stalks Green onion (chopped)
- 3 cloves Fresh garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 2 tablespoons Low-sodium soy sauce or tamari
- 1 tablespoon Sesame oil
- 1 tablespoon Extra virgin olive oil
- 0.25 teaspoon Ground black pepper
- 2 tablespoons Fresh cilantro (chopped, optional garnish)
Instructions
Heat the extra virgin olive oil in a large non-stick skillet or wok over medium-high heat.
Add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
Stir in the diced carrot, chopped green beans, and red bell pepper. Cook for 5–6 minutes, stirring frequently, until the vegetables begin to soften.
Add the frozen peas and cook for another 2 minutes, allowing them to thaw and mix with the rest of the vegetables.
Push the vegetables to one side of the skillet and add the sesame oil to the empty side. Add the cooled cooked brown rice and stir to mix the rice with the oil, cooking for about 2 minutes.
Combine the rice and vegetables together in the skillet, stirring well to evenly distribute the ingredients.
Drizzle the low-sodium soy sauce or tamari over the mixture and stir to coat the rice and vegetables evenly.
Sprinkle ground black pepper over the fried rice, stirring to combine.
Remove the skillet from heat and stir in the chopped green onions.
Garnish with optional fresh cilantro before serving.
Nutrition Facts
Calories |
1099 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1104 mg | 48% | |
| Total Carbohydrate | 174.8 g | 64% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 19.7 g | ||
| Protein | 25.9 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1482 mg | 32% | |
*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.
