Quick Fried Rice

CALORIES:

370

PROTEIN:

19.8G

PREP TIME:

10 mins

COOK TIME:

10 mins

SERVINGS:

4

Use this quick and easy recipe as the perfect base for a bowl or wrap. Once you have assembled your core ingredients for your rice base, choose your vegetables, load the dish up with plant-protein, and kick up the spice with some aromatics. Follow the steps to personalize this dish!

2 1/2 cups day old cooked brown rice, or other whole grain
2 teaspoons vegetable or peanut oil
1 onion, diced
3 garlic cloves, minced
2 tablespoons seasoned rice vinegar
2 tablespoons soy sauce or tamari, low sodium
Sea salt and pepper (optional)
4 green onions, sliced thin
Vegetables of choice
Aromatic herbs of choice
Plant protein additions of choice (such as beans, shelled endamame, tofu, tempeh, plant-based meats, seitan)

Customize your fried rice! Step 1: Choose 2 cups of plant-based protein or combination of. Some great options are shelled edamame or other beans, diced, ground or minced tofu, tempeh, seitan, or other plant meats such as plant burgers, plant sausages, plant chicken or plant based tuna.
Step 2: Choose 1-2 cup of fresh or frozen vegetables you have on hand, diced, shredded, or cubed. Some great options are: frozen peas, corn, diced carrots, celery, zucchini, peppers, broccoli florets, etc.
Step 3: Time to kick up the spice, aromatics and flavor components. Choose fresh chilies, hot sauces, chile pastes, minced ginger, lemongrass, kefir lime leaf, aromatic herbs such as basil, cilantro, and/or mint.
In mixing bowl, moisten the day-old rice with a few tablespoons of water. This will help separate the grains so the rice is easier to handle while cooking. Set aside.
In a large frying pan or wok, heat the vegetable or peanut oil over high heat. Add diced onion for a few minutes until translucent then add in garlic 30 seconds after. Be constantly moving the onions to avoid burning.
Once fragrant, add vegetables and protein of choice along with the rice. Mix completely.
Add the seasoned vinegar, soy, salt and pepper.
Remove from heat and toss with green onions and other herbs of choice.

Nutrition FactsAmount Per Serving

Calories:

370

Protein:

19.8g

Total Fat:

8.7g

Sat Fat:

1.6g

Trans Fat:

Cholesterol:

0mg

Total Carbohydrate:

56.3g

Dietary fiber:

9.8g

Total sugars:

Added sugars:

Sodium:

357.8mg

Try fresh chilies to make this dish even more fiery - add them sliced while sautéing the onions. Finish with an additional drizzle of toasted sesame oil and 2 tablespoons of vegan butter, toss and serve.
To increase the protein punch, cut back the rice by 1/2 a cup and add in an additional cup of your protein of your choice from step 1. Add in hemp seeds, raw cashews, walnuts or almonds while sautéing the onions, or/and finish your Fried Rice with toasted seeds. You can also pair your Fried Rice with any prepared plant-based protein such as Baked Tofu (see recipe) or Tempeh Bacon (see recipe) or other plant-based meats if you have not already added them.

Nutrition FactsAmount Per Serving

Calories:

370

Protein:

19.8g

Total Fat:

8.7g

Sat Fat:

1.6g

Trans Fat:

Cholesterol:

0mg

Total Carbohydrate:

56.3g

Dietary fiber:

9.8g

Total sugars:

Added sugars:

Sodium:

357.8mg

370

19.8G

10 mins

10 mins

4

Nutrition FactsAmount Per Serving

Nutrition FactsAmount Per Serving

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