Vegetable Fried Rice
This recipe is one that is on regular rotation in my house. As long as you can think far enough ahead to have your rice ready, it’s so easy to put together mid week. You can use whatever vegetables you have on hand whether frozen or fresh, and changing up the protein in it can work well to suit what you feel like. If you’re pushed for time too, you can always use microwave rice that you heat in the pan instead.
Vegetable Fried Rice
Ingredients
- 1 ¼ cups white rice
- 450g firm plain tofu
- 1 tbsp olive oil
- 1 tbsp tamari
- 1 small broccoli (heads only)
- 1 medium carrot
- ¾ cup canned baby corn
- 15 green beans
- ½ bunch spring onion finely chopped (green tips only )
- 3 tbsp tamari (or soy sauce)
- 2 tsp hoisin sauce
- 1 tsp sesame oil
- 2 tsp garlic infused oil
Method
- Cook rice according to packet directions. Place in a bowl and allow to cool in the fridge overnight* (see below for more details).
- Dice up tofu into bite sized cubes. In a pan on medium heat add 1 tablespoon of olive oil. Add in tofu and spread over 1 tablespoon of tamari. Fry for 10 minutes, rotating the cubes every few minutes to ensure that they colour and crisp evenly.
- While tofu is frying, chop the broccoli heads, carrot, corn and green beans into bite sized pieces.
- Once tofu has finished cooking, add in vegetables and fry for 10 minutes or until softened.
- While vegetables are frying, whisk together sauce ingredients.
- After the vegetables have cooked, lower the heat and add in sauce, stirring for a couple of minutes.
- Lastly, add in the rice and mix through well, ensuring grains are coated in the sauce. Be careful not to leave it on the heat for too long, as this can cause the rice to become mushy. Feel free to add in extra tamari or soy sauce if you want the sauce to be richer.
- Serve into four bowls and top with fresh spring onion.
Notes
The key to the best fried rice is by using rice that has been cooled for a significant time. This ensures that the rice does not have too much moisture in it, resulting in perfect grains rather than a mushy meal.
If you don’t have garlic infused olive oil on hand, you can omit this from the sauce. It does provide a nice garlic flavour to the dish in a gut friendly way. Take a look at other ways you can create flavour on the low FODMAP diet. This dish is delightfully vegan. If you’re looking for more gut friendly tips that suit your preferences, take a look vegan cooking on the low FODMAP diet.