Vegetable Fried Rice

Difficulty | Serves 8 as a side dish | Book 1

Vegetable Fried Rice book 1

2 cups Basmati rice
1 cup carrots diced
1 cup celery diced
1 cup capsicum 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 43% less salt

Per serve
Kilojoules916 (cals 219)
GI RatingHigh


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

Variation: Add ¼ cup (30g) roasted pine nuts, sprinkle on top before serving.

Note: Ideal for vegans and vegetarians.

NOTE: An adapted version of this recipe is also in More Cooking for 1 or 2 people

Suitable to be frozen.

Dietitian's tip

A great way to boost your vegetable intake. Aim for 5 serves of vegetables a day.

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