Crispy Veggie Fried Rice – Healthy & Delicious

Crispy Veggie Fried Rice – Healthy & Delicious

Whip up this healthy fried rice using coconut oil, eggs, and crisp veggies for a quick, flavorful meal.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4

Course: Side Dish

Cuisine: Chinese

Calories: 450

Ingredients Method Notes

Ingredients

  

• 1-2 tablespoons coconut oil or avocado oil
• 4 large eggs
• 1 small onion (finely diced)
• 2 stalks celery (finely diced)
• 2 carrots (peeled and finely diced)
• 1/2 teaspoon salt
• pinch red pepper flakes
• 3 cloves garlic (minced)
• 2 cups cooked brown rice
• 2 cups cauli-rice
• 1 cup frozen peas (optional)
• 2 tablespoons tamari or soy sauce

Method

 

1. Whisk the eggs with a pinch of salt. Heat 1 tbsp oil in a large non-stick skillet over medium heat. Cook until just scrambled, then remove and set aside. Wipe skillet clean.
2. Heat 2-3 tbsp oil in the same skillet over medium-high heat. Add onion, celery, carrots, 1/2 tsp salt, and red pepper flakes. Cook for 10-12 minutes until softened, stirring often.
3. Add minced garlic and cook for 30 seconds until fragrant. Stir in the cooked brown rice and cauli-rice. Cook for about 5 minutes, until heated through and cauli-rice softens.
4. Add peas and tamari. Cook for another 3-5 minutes. Stir in the cooked eggs, breaking them into bite-sized pieces.
5. Serve immediately and enjoy your delicious homemade fried rice!

Notes

– Use day-old cooked rice for best texture; it’s drier and less likely to clump.
– Don’t overcrowd the pan; cook in batches if necessary for maximum crispiness.
– Feel free to add other vegetables like peas, corn, or edamame.

Nutrition information is an estimate, calculated automatically. Values vary with brands, substitutions and portion sizes.

The technique that makes it

The key to achieving truly crispy veggie fried rice, rather than a soggy stir-fry, lies in two primary techniques: the preparation of the rice and the cooking method. Firstly, using cold, day-old cooked rice is paramount. Freshly cooked rice contains too much moisture, which will steam and clump together, leading to a mushy texture. Brown rice, while healthier, also retains more moisture than white rice, making the cold, day-old preparation even more critical. Secondly, the cooking process should involve high heat and minimal crowding of the pan. This recipe incorporates both cooked brown rice and cauli-rice. The cauli-rice, being lower in moisture than regular rice, helps to absorb excess liquid and contributes to a lighter texture. When stir-frying, ensure your wok or large skillet is very hot before adding ingredients. Adding ingredients in stages, starting with aromatics and vegetables, then the rice, and finally the sauces, prevents steaming and promotes searing. The eggs are cooked separately and then incorporated, which prevents them from becoming rubbery and ensures they are evenly distributed without making the rice wet.

Troubleshooting

• Soggy Fried Rice: This is usually due to using fresh, warm rice or overcrowding the pan. Always use cold, day-old rice and cook in batches if necessary to maintain high heat and allow for proper stir-frying rather than steaming.
• Mushy Cauli-Rice: Cauli-rice releases moisture as it cooks. Ensure it’s not overcooked. If using fresh cauliflower, pulse it until it resembles rice grains and consider patting it dry before adding to the pan. Frozen cauli-rice should be added directly and cooked quickly.
• Unevenly Cooked Vegetables: Dicing vegetables to a uniform size is crucial for even cooking. Ensure the pan is hot enough when adding harder vegetables like carrots and celery, allowing them to soften slightly before adding quicker-cooking ingredients.
• Bland Flavor: Insufficient seasoning or low heat can lead to a lack of flavor. Ensure you are using enough tamari/soy sauce and salt, and that your pan is sufficiently hot to develop the Maillard reaction on the rice and vegetables. Red pepper flakes add a subtle heat that enhances other flavors.

Substitutions

• Rice: While brown rice is used for health benefits, you can substitute it with cold, day-old cooked white rice (like jasmine or basmati) for a slightly different texture. Quinoa can also be used, but it will result in a denser, nuttier fried rice.
• Cauli-Rice: If cauli-rice is unavailable or not preferred, you can omit it and increase the amount of cooked brown rice by 1-2 cups. Alternatively, finely chopped broccoli florets can be used, but they will require slightly longer cooking time.
• Vegetables: Feel free to swap the onion, celery, and carrots with other finely diced vegetables such as bell peppers, zucchini, mushrooms, or green beans. Ensure they are cut to a similar size for even cooking.
• Protein: For added protein, you can stir in cooked chicken, shrimp, tofu, or edamame along with the frozen peas. Ensure any added protein is pre-cooked and heated through.

Pro tips

• Use day-old cooked rice for best texture; it’s drier and less likely to clump.
• Don’t overcrowd the pan; cook in batches if necessary for maximum crispiness.
• Feel free to add other vegetables like peas, corn, or edamame.

Enjoy this versatile and healthy fried rice, a perfect base for adding your favorite proteins or extra vegetables. Experiment and make it your own!

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