Vegetable Fried Rice

by Anne Myers-Wright RD/APD

Posted on Jan 4, 02:44 PM in and . No comments.

Looking for a quick, easy and healthy meal? This one is easy and can use frozen vegetables, if you have them. You don’t need to worry about your frozen vegetables. These days, they are pretty good quality and the nutritional content is fine too. In fact, frozen vegetables often have a higher vitamin and mineral content than fresh dues to the fact they are snap frozen soon after harvesting.
I use this one at the end of the week to use up the veges.
I know its a fairly basic one but its still a handy recipe :) If you would like to add some chicken, egg or fish: go ahead.

Vege Fried Rice (serves 4)


2 cups Basmati rice
1 cup carrots diced
1 cup celery diced
1 cup red peppers diced
1 cup small broccoli florets
1 cup small cauliflower florets
½ cup frozen peas
½ cup frozen beans
½ cup frozen corn kernels
1 cup onion diced or shallots sliced
1 teaspoon crushed ginger (in jar)
1 teaspoon crushed garlic (in jar)
cooking spray
¼ teaspoon ground Chinese five-spice
¼ cup soy sauce


Cook your rice according to the instructions on back of packet. Drain and rinse well.
Steam vegetables, (or microwave vegetables in a little water on high for 10 minutes or until cooked to your liking).
Sauté ginger and garlic for 1 minute in large non-stick fry-pan that has been coated in cooking spray. Stir in rice and five-spice, add soy sauce, and mix well.Add vegetables then toss ingredients together until well combined. Serve.

Tags: Budget Meals, Family Meals, Fried Rice, Frozen Vegetables, Vegetables, Vegetarian

About the author

Anne Myers-Wright

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.


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