Fragrant Fried Rice

 Vegan fried rice recipe 

This has to be one of the easiest and healthiest meals to make for a quickly knocked together dinner. Ideal for this post-festive period when we just need some easy, simple, tasty, and healthy food. It's great for using up leftovers and most of the ingredients are store cupboard staples so it's perfect for when you run out of fresh food and can't be bothered to run to the shops. Plus, of course, it's mega tasty, and as with all of the recipes on Meat Free Fitness, packed with protein! 

Fragrant Vegan Fried Rice

Ingredients (serves 2):

  • 1 Tbsp rapeseed oil
  • 1 red onion, finely chopped
  • 3 cloves garlic, crushed
  • Thumb of fresh ginger, minced
  • 1 red chilli, finely chopped
  • 1 red pepper, finely choped
  • Handful frozen peas
  • 1 can black beans (drained and rinsed)
  • 250g pack of microwave brown rice (or 125g uncooked brown rice)
  • 2 spring onions (scallions), sliced 
  • 1 Tbsp soy sauce
  • 1 Tbsp sesame oil
  • Handful fresh coriander

Method:

Prepare all of the ingredients before you start cooking, as you need high heat and quick cooking times for this recipe, so you won't have time to do it as you go along. Heat the rapeseed oil in a wok or large frying pan over a high heat. Chuck in the red onion and fry for 5 minutes until beginning to soften. Then add the garlic, ginger, and chilli and stir constantly for another 1 minute. Now add the pepper, peas, and black beans. Meanwhile, prepare the brown rice as per packet instructions, usually just around 2 minutes on full power (if using dry rice, cook this before you start cooking as per packet instructions). Then add the rice to the wok along with the spring onions, and stir to mix everything. Now stir through the soy sauce, sesame oil, and fresh coriander, and that's it - ready to eat! 

Nutrition per serving:

  • Protein: 21.9g  (Women: 43.8% / Men: 39.8%)
  • Iron: 5.2mg  (Women: 35.1% / Men: 46.0%)
  • Calories: 585  (Women: 29.3% / Men: 23.4%)
  • Sugar: 10.2g  (Women: 11.3% / Men: 8.5%)
  • Total Fats: 17.3g  (Women: 24.7% / Men: 18.2%)
  • Saturated Fat: 1.8g  (Women: 9.0% / Men: 6.0%)
  • Salt: 1.7g  (Women: 28.3% / Men: 28.3%)
  • Fibre: 19.9g  (Women: 66.3% / Men: 66.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.