🥕 Healthy Vegetable Fried Rice
If you're looking for a quick, tasty, and healthy meal, Vegetable Fried Rice is one of the best choices. It’s simple to prepare, uses common ingredients, and is perfect for lunch, dinner, or even meal prep. This recipe is loaded with colorful vegetables, full of flavor, and much healthier than takeout.
In this post, you’ll learn how to make Healthy Vegetable Fried Rice at home with easy steps, tips, and variations.
🥗 Why This Vegetable Fried Rice is Healthy
✔ Made with fresh vegetables
✔ Low in oil
✔ No MSG or artificial flavor
✔ High in fiber
✔ Perfect for weight control
✔ Great for kids and adults
🧅 Ingredients You Need
You can adjust the vegetables based on what you have at home.
Main Ingredients
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2 cups cooked rice (preferably day-old)
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½ cup carrot (finely chopped)
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½ cup capsicum/bell pepper (green/red/yellow)
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½ cup cabbage (shredded)
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¼ cup beans (chopped)
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¼ cup spring onion (chopped)
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2 garlic cloves (finely chopped)
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1 small onion (chopped)
Seasoning
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1 tbsp soy sauce (low sodium)
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1 tsp black pepper
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Salt to taste
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1 tbsp sesame oil / vegetable oil
🍳 How to Make Healthy Vegetable Fried Rice
Step 1: Prepare the Rice
Use cooked rice that has cooled completely.
Tip: Day-old rice gives the best non-sticky fried rice.
Step 2: Heat the Pan
Add 1 tbsp oil to a large pan or wok.
Sauté garlic and onion until fragrant.
Step 3: Add the Vegetables
Add carrots, beans, and cabbage first.
Stir-fry for 2–3 minutes.
Then add capsicum and spring onions.
Step 4: Add Seasoning
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Add soy sauce
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Add black pepper
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Add salt
Mix well.
Step 5: Add the Rice
Gently mix rice with the vegetables.
Stir for 2–3 minutes on medium heat.
Step 6: Serve Warm
Garnish with extra spring onion.
🥢 Tips for the Best Healthy Fried Rice
✔ Use leftover rice for better texture
✔ Avoid adding too much oil
✔ Don’t overcook the veggies—keep them crisp
✔ Add protein like egg or tofu for a complete meal
✔ Use low-sodium soy sauce
🌱 Healthy Variations
1. High-Protein Fried Rice
Add:
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Scrambled eggs
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Tofu cubes
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Grilled chicken strips
2. Vegan Fried Rice
Use:
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No eggs
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Sesame oil
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Add corn or mushrooms
3. Kids’ Favorite Version
Include:
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Sweet corn
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Green peas
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A little butter for taste
🍽️ Serving Suggestions
Healthy Vegetable Fried Rice tastes great with:
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Chicken curry
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Chilli tofu
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Egg omelette
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Vegetable soup
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Any spicy gravy
📌 Nutritional Benefits
✔ Rich in vitamins A, B, C
✔ High fiber from vegetables
✔ Low fat
✔ Provides energy for the whole day
✔ Helps digestion
⭐ Conclusion
Healthy Vegetable Fried Rice is a fast, easy, and nutritious recipe anyone can make. With just a few fresh vegetables and simple seasoning, you can enjoy a delicious homemade meal that’s much healthier than fast food.
Try it today and enjoy a flavorful, wholesome dish! 😋
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