Easy And Healthy Vegan Fried Rice Recipe

vegetable fried rice
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If you like to do meal preparations this easy and healthy vegan fried rice recipe should be included in your meal planning because not only it’s easy and healthy but it’s also budget-friendly.

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This healthy vegan fried rice recipe is inspired by my Japanese fried rice which is a simple fried rice recipe, here’s the link for your reference. But this time since I just went to the grocery I made sure I stock vegetables to have healthy meals.

If you are wondering why I have to say that this fried rice is vegan it’s because I did not use egg or meat in the recipe which is present in regular fried rice.

I use fresh vegetables that are high in protein and added in the recipe from broccoli, mushrooms, carrots and tofu. When you make this recipe you can add any vegetables you like.

I did not use a wok but instead, I use my casserole to cook this meal so that it will be easier for me to toss and mix all the ingredients. If you have a cast iron you can use it as well to make this recipe.

For the rice, I use my regular Japanese white rice I like it a lot because it’s super soft when cooked and it is cholesterol-free and low in sugar. It is the same rice used in making veggie sushi.

You can use any white rice or brown rice you have, so that you will enjoy the meal more. If you want to make sure that this recipe is gluten-free friendly use Tamari gluten-free sauce instead of regular soy sauce and omit or replace tofu.

The best way to make fried rice is to cook the rice ahead of time when it’s already cold. I would usually cook rice in the evening and cook fried rice the next day. You have to break down the rice from a large bowl.

For the vegetables, I cook them all separately first to ensure that they are all done and then tossing together in the casserole. It will be overcrowded, so the only way to ensure they are cooked well is to cook separately.

This recipe can be kept in a clean air tight container and put in the fridge to keep it fresh. It is a perfect lunch or dinner after a long day at work.

What Vegetables To Add In Fried Rice

  • Asparagus
  • Green peas
  • Spring onions
  • Bell Peppers
  • Beans
  • Cauliflowers
  • Mushroooms
  • Shredded corns
  • Potato
healthy vegan fried rice recipe
Vegetable Fried Rice

Easy and Healthy Vegan Fried Rice Recipe

Ingredients

  • 2 cups of  Japanese rice (cooked)
  • 1 head broccoli (cut)
  • 1 medium carrot (cubed)
  • 1/2 pack shiitake mushroom (slice)
  • 1 pack firm tofu ( cube)
  • 4 cloves garlic (chopped)
  • 1 onion (chopped)
  • 2 tbsp olive oil
  • pinch of salt
  • pinch of pepper
  • pinch of chili flakes
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil (optional)

Instructions

  • Prepare and cook rice in advance.
  • Make sure tofu is dry and press (no excess water) chopped into cubes and fry until golden brown. You can use a pan or casserole to fry the tofu. 
  • Chopped and stir fry the carrot for a few minutes and set aside. (2-3 minutes)
  • Stir fry mushrooms for a few minutes until golden brown and set aside. (3-5 minutes)
  • Stir fry broccoli for a few minutes and set aside. (2-3 minutes)
  • Prepare rice by breaking it down using a wooden spoon/ladle or your hand to ensure rice is loose.
  • Saute garlic and onion until golden brown. Add rice and stir fry together until the aroma comes out. Keep on mixing for about 5 minutes.
  • Add the other cooked ingredients one at a time. Tofu, shiitake mushrooms, carrots and broccoli, lower the heat to avoid burning. Ensure all ingredients are mixed well.
  • Add soy sauce and stir well. Add a pinch of salt, pepper and chili flakes to taste.
vegetable fried rice
  • Finish with a drizzle of sesame oil. This is optional.
  • Serve while it’s hot.

Notes

  • You can chop tofu into smaller pieces and make it similar to a scrambled egg and fry before adding in the fried rice.
  • Choose any veggies you would like to add.
  • If you use frozen peas and corn, cook them first too before adding.

This homemade healthy vegan fried rice recipe is better than buying outside since you have control over the ingredients, seasoning, and spices you want to put in.

Nutrition

Nutrition: This recipe can yield up to 4-5 servings with 191 calories per serving | Total Fat 9.1g | Saturated Fat 1.3g | Cholesterol 0mg | Sodium 536mg | Carbohydrates 24.1g | Fiber 2.2g | Sugar 3g | Protein 4.7g | Calcium 38mg | Iron 1mg | Potassium 260mg

Nutrition calculation is based using an online calculator (verywellfit) and for reference use only.

quick vegetable fried rice

Easy and Healthy Vegan Fried Rice Recipe

Healthy vegan fried rice that can be made in advance. Perfect for lunch and dinner adding vegetables to make it healthier.
5 from 11 votes
Prep Time 10 mins
Cook Time 20 mins
30 mins
Course Main Course
Cuisine Asian
Servings 4
Calories 191 kcal

Ingredients
  

  • 2 cups of Japanese rice (cooked)
  • 1 head broccoli (cut)
  • 1 medium carrot (cube)
  • 1/2 pack shiitake mushroom (slice)
  • 1 pack firm tofu (cube)
  • 4 cloves garlic (chopped)
  • 1 onion (chopped)
  • 2 tbsp olive oil
  • pinch of salt
  • pinch of pepper
  • pinch of chili flakes
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil (optional)

Instructions
 

  • Prepare and cook rice in advance.
  • Make sure tofu is dry and press (no excess water) chopped into cubes and fry until golden brown. You can use a pan or casserole to fry the tofu.
  • Stir fry the carrot for a few minutes and set aside.
    chopped carrots
  • Stir fry mushrooms for a few minutes until golden brown and set aside.
    shiitake mushrooms
  • Stir fry broccoli for a few minutes and set aside.
  • Prepare rice by breaking it down using a wooden spoon/ladle or your hand to ensure rice is loose.
  • Saute garlic and onion until golden brown. Add rice and stir fry together until the aroma comes out. Keep on mixing for about 5 minutes.
  • Add the other cooked ingredients one at a time. Tofu, shiitake mushrooms, carrots and broccoli, lower the heat to avoid burning. Ensure all ingredients are mixed well.
  • Add soy sauce and stir well. Add a pinch of salt, pepper and chili flakes to taste.
  • Finish with a drizzle of sesame oil. This is optional.
  • Serve while it’s hot.
    vegetable fried rice

Notes

Cooking Notes:
  1. You can chop the tofu into smaller pieces and make it similar to a scrambled egg and fry before adding in the fried rice.
  2. Choose any veggies you would like to add.
  3. If you use frozen peas and corn, cook them first too before adding.
 
Nutrition:
This recipe can yield up to 4-5 servings with 191 calories per serving | Total Fat 9.1g | Saturated Fat 1.3g | Cholesterol 0mg | Sodium 536mg | Carbohydrates 24.1g | Fiber 2.2g | Sugar 3g | Protein 4.7g | Calcium 38mg | Iron 1mg | Potassium 260mg
 
Did you make this healthy vegan fried rice recipe? Snap a photo and tag #therunningbaker24 and @therunningbaker24 on Instagram
Keyword friedrice

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Published by therunningbaker24

A hobbyist by heart. A plantbased runner who enjoys dairy-free baking. I like to run and write on the sideline and recently discovered my fondness of baking and making guilt-free desserts. Just like running I get the same relaxing feeling when I bake.

36 thoughts on “Easy And Healthy Vegan Fried Rice Recipe

  1. 5 stars
    Mmmm I love this recipe! Love the fact that it can be made in one pot, so good for someone lazy like myself? will definitely making this recipe!

  2. 5 stars
    I have been on a rice kick atleast for two weeks. This Japanese fried rice looks so good. I need to go find the rice. Can’t wait to try it.

  3. 5 stars
    I love fried rice and mainly make it with meat, but I am glad I found a vegan version, as we are trying to eat less meat as a family x

  4. I love rice and that’s why I am very often making dishes with rice. This recipe I find especially good! It is easy to make, very tasty and healthy! I like also every time to experiment with different vegetables and find new tastes and combinations!

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