Loaded Veg Fried Rice

Not your typical Chinese take-out rice with a sprinkling of peas and ham mixed through 😜

This recipe ticks a lot of boxes:

βœ… It’s a great fridge clear-out meal (perfect for the night before you go food shopping)
βœ… It’s easily double or triple-batched for lunches or another dinner
βœ… It’s freezer-friendly
βœ… It’s super customisable to whichever veg your family enjoy
βœ… And in true Laini style, it’s… boosted!

Pro tip 1:
Use brown rice instead of white. Or if your family haven’t transitioned yet, mix one third brown rice into the white you’re using.

Pro tip 2:
Throw the rice on to cook while you’re having breakfast and packing lunches. As it cools during the day, it will transform into a resistant starch, which is very good for gut health. It’s a type of prebiotic fibre that resists digestion until it reaches the colon, where it willΒ feed the beneficial bacteria there. These bacteria ferment resistant starch, producing short-chain fatty acids like butyrate, which have been shown to promote gut health, reduce inflammation, and may have beneficial effects on metabolic health. Such an easy one. You can do this with potatoes and pasta too.

Loaded Veg Fried Rice

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Equipment

  • 1 huge frypan if you don't have a huge pan, halve this recipe. Alternatively you could try a saucepan.

Ingredients

  • 1 bag brown rice
  • 1.5 cups cashews
  • 6 eggs free-range / organic
  • leftover chicken / ham / bacon if you have any, not essential
  • 2 brown onions medium, diced
  • Β½ bulb garlic minced or finely chopped
  • 1 Tbsp fresh ginger finely chopped (optional)
  • 7 cups mixed vegetables diced, see notes

For the Sauce

  • 4 Tbsp soy sauce tamari for gluten free, coconut aminos is also a good choice
  • 2 tspn sesame oil cold pressed / organic if you can
  • 1 Tbsp rice vinegar
  • 2 tspn honey
  • 2 cloves garlic minced or finely diced
  • 1 tspn fresh ginger finely diced (if you don't have it, don't use it)
  • 1 Tbspn spring onions finely chopped
  • Β½ tspn chilli flakes omit if you want no heat

Instructions

  • 1. Cook the bag of rice according to directions. I just eye ball the amount of water. In theory if you were to touch the top of the rice in the saucepan with your pointer finger vertically, the water should reach the first crease of your first knuckle. Bring it to a boil then take down to a simmer until cooked. I like to cook the rice in the morning for added health benefits (see the recipe notes above)
  • 2. When you're ready to make dinner, preheat oven to 180 degrees and make your sauce by combining the sauce ingredients in a small bowl.
  • 3. Pop cashews on a lined tray and into the oven until lightly brown and toasted. You might want to set a 5, 8 and 10 minute alarm for this! The amount of times I've forgotten them πŸ€¦β€β™€οΈ
  • 4. Make an omelette by cracking the eggs in a bowl, adding salt and pepper (and some bonus turmeric powder if you like!) and pouring into a preheated pan (I use butter to grease the pan first). When the bottom is cooked enough to flip, flip it on over and give it a little time to cook before sliding it onto a plate. Slice the omelette into little sticks about as thick and long as your pinky finger. Set aside.
  • 5. Dice your veggies! Honestly, just grab whatever you have in the fridge. I used 2 brown onions, half a bulb of garlic, 4 medium carrots, 1 big zucchini, 1 head of broccoli, 2 red capsicum, 1 punnet cherry tomatoes (halved), a few mushrooms and some corn. It's a lot! I hope you saw the note above to halve this recipe if you don't have a huge pan like I do. You can also use frozen mixed veg if you're on the fly.
  • 6. To a preheated pan, add some extra virgin olive oil (or sesame for extra authentic taste) and brown your onion and garlic.
  • 7. Add your carrot and any other hard veggies you have and cook for a couple of minutes.
  • 8. Add your other veggies and cook until they're wilted down a little.
  • 9. Add as much of your pre-cooked rice to the pan as you like! Whatever veggie to rice ratio your family are comfortable with, then add just a little more veg πŸ˜‰
  • 10. Add the sauce, leftover meat if you have it, and toasted cashews. Mix through. You're done my friend!
  • 11. Optional: Sprinkle with chopped spring onion or sesame seeds.

Notes

Mixed Vegetables:
Whatever you have on hand will be great! I love using corn in fried rice. Here's what I used in the meal that's pictured:
  • 2 brown onions
  • Half a bulb of garlic
  • 4 med carrots
  • 2 red capsicum
  • 1 big zucchini
  • 2 big mushrooms (would've used more if I had it!)
  • 1 head broccoli (chopped into tiny florets)
  • punnet of cherry tomato (halved)
  • *You can also use frozen mixed veg if you're on the fly
Tried this recipe?Let us know how it was!
Course Dinner, Freezer Friendly, Lunch, Main Course, School Lunches
Keyword boosted, double-batch friendly, freezer friendly, fridge clear-out meal
Allergy Dairy Free, Gluten Free, Lactose Free, Legume Free, Peanut Free, Refined Sugar Free, Sesame Free, Wheat Free
Value Vegetarian
Author: Laini Oldfield

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About the Author: Laini Oldfield

Laini is a mum of 5 and creator of STACKD Wholefood Blends, The Wholefood Collective + The No Fuss Nourished Method. She's coached tens of thousands of people on how to feel amazing using nutrition. She has a particular love for helping parents learn how to nourish their children and themselves without losing their marbles. Unconventional smoothies are Laini's obsession, and she's even developed a range of organic wholefood booster blends that target particular health goals and deliver maximum goodness in one complete and balanced meal. When she's not with her own family or coaching other families, you'll probably find her at the beach soaking up the sun and getting some much needed solitude.

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