Classic veggie and egg stir-fried rice with soy sauce and sesame oil. A 420-calorie one-pan lunch ready in 15 minutes.
Ingredients
-
300 g
Cooked rice (day-old preferred)
-
2
Eggs
-
150 g
Mixed vegetables (peas, carrots, corn)
-
2 tbsp
Soy sauce
-
1 tbsp
Sesame oil
-
2 stalks
Green onions
-
2 cloves
Garlic (minced)
Instructions
1
Scramble eggs
Heat oil in a wok or large pan over high heat. Scramble the eggs, break into small pieces, and set aside.
2
Stir-fry vegetables
In the same wok, add sesame oil. Stir-fry garlic for 30 seconds, then add mixed vegetables. Cook 2-3 minutes until tender-crisp.
3
Add rice and season
Add the cold rice, breaking up any clumps. Drizzle soy sauce and toss everything together on high heat for 2-3 minutes. Add the eggs back and toss.
4
Finish
Garnish with sliced green onions. Serve immediately while hot. Add chili oil or sriracha for heat.
Why this recipe works
Vegetable Stir-Fried Rice is a versatile and quick dish that combines simple ingredients to create a satisfying meal. The key to achieving perfect fried rice lies in using day-old rice, which has dried out slightly and fries beautifully without becoming mushy. The incorporation of fresh vegetables not only adds vibrant color and nutrition but also gives the dish a delightful crunch. Eggs contribute protein and richness, making it a well-rounded option for lunch or dinner.
Meal prep tips
To save time, you can prepare all your ingredients in advance. Wash, chop, and store the mixed vegetables in the fridge the day before, and keep your garlic minced and ready to go. If you're using day-old rice, ensure it is appropriately stored in the refrigerator to maintain its texture until you're ready to cook. Cooking this dish in a large wok allows it to stay hot and ensures even cooking of your ingredients.
Cold rice is the whole trick
Fresh rice clumps and turns sticky. Rice from yesterday, spread on a tray so the grains separate, fries. If you only have fresh rice, spread it out and let it steam off for 10 minutes before it hits the pan.
Scramble the eggs first and push them aside. Vegetables next, rice last, soy sauce at the end so it does not scorch. Two plates are about 420 kcal and 14 g protein. That protein is low for a dinner, which is why an extra egg or some leftover chicken belongs in the pan.
Recipe Notes & Tips
- The wok must be screaming hot — this is the secret to good fried rice. High heat prevents steaming.
- Spread leftover rice on a sheet pan in the fridge uncovered for a few hours to dry it out quickly.
- Add soy sauce around the edges of the wok, not directly on the rice, for better flavor distribution.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Chili crisp or sriracha: The rice itself is mild.
- Cucumber slices: Something cold on the side.
- A fried egg on top: The fastest way to raise the protein.
One wok, high heat
A crowded pan steams the rice. Cook in two batches if your skillet is small. Green onion goes in off the heat. Sesame oil is the same: a finish, not the oil you fry in.
Frequently Asked Questions
Why should I use day-old rice for fried rice?
Day-old rice is drier, so it fries better without becoming mushy. Freshly cooked rice has too much moisture and will steam instead of getting that signature slightly crispy texture.
How many calories are in vegetable fried rice?
This recipe has about 420 calories per serving with 14g protein. It is lighter than takeout fried rice because we use less oil and more vegetables.
Can I add meat to this fried rice?
Absolutely. Diced chicken, shrimp, or tofu are great additions. Cook the protein first, set aside, and add it back with the rice at the end.
What is the best type of oil to use for stir-frying?
Sesame oil adds a unique flavor, but you can also use vegetable oil for frying to maintain a higher smoke point.
How do I know when the stir-fried rice is done?
The rice should be heated through, with all ingredients well combined and hot, typically around 2-3 minutes over high heat.
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Filed Under:
Lunch,
Quick,
Asian
