Vegetable Fried Rice – Low-Fat (Vegan)

An easy vegetable fried rice made with less than a tablespoon of oil. Light, flavourful, and perfect even with frozen vegetables.

When I was in my early twenties, before I had met Kevin, I made a wish.

But before I come to that… today’s post is a little special. Kevin is sharing one of his temptingly tasty recipes: a low-fat vegetable fried rice.

You’ve already seen his comfort cuisine with the 30-minute butter bean curry and his mouthwatering stir-fried spaghetti. Some of you have even tried his recipes with great success.

I must admit, this is one of the best vegetable fried rice I have ever eaten. And I’m not saying that just in case he might be reading this. He doesn’t really read my blog. But if you try his recipe (or even if you don’t), please leave us a comment. He will be thrilled.

That’s one thing he does regularly, asking whether I’ve received any new nice comments. I suppose it’s true for most bloggers, comments have a way of brightening the day. Don’t you think?

How to Make This Low-Fat Vegetable Fried Rice

A few small techniques make all the difference in this recipe.

• Use cold, day-old rice
  This keeps the grains separate and prevents mushiness.
• Cook in batches
  Adding the rice gradually allows each grain to be lightly coated with a minimal amount of oil.
• Layer the soy sauce
  Adding it in stages creates depth in flavour and variations in colour, making the final dish more visually appealing.
• Use a non-stick pan or wok
  This helps keep the oil content low without sacrificing texture.

If you don’t have leftover rice, Kevin’s method still works beautifully to dry it out during cooking.

And That Wish…

So what was that wish I made?

Believe it or not, I wished for a life partner who would enjoy cooking just as much as I do. Someone with whom I could share the simple joy of preparing and enjoying food together.

Because when you can feed each other with meals made with care, the journey ahead feels just a little more beautiful.

And in my case, that wish did come true.

Although Kevin wasn’t much of a cook when we first met, he kept at it. He even had a small notebook where he would jot down my rushed instructions or save recipes he found online. This was before I had even started blogging.

There were moments, of course. He would sometimes mix up the spices. Back then, I never labeled anything. I just knew them by scent, colour, and texture. To him, they all looked quite similar.

So I started labeling the jars in English, with Creole and French translations. I still do it today. It’s practical, but also, I think it makes them look prettier.

Over time, he learned through his own experiments. And eventually, he began to surpass me in many dishes, especially stir-fries like this one.

Step-by-Step Video

See Kevin in action in the video as he prepares this delicious low-fat vegetable fried rice.

And when he’s not cooking, he’s usually busy creating some rather mad illustrations.

Serving Suggestions

Serve warm with your favourite hot sauce or a spoonful of fresh coriander chutney for a bright, herby contrast.

If you’re in the mood for more quick stir-fry meals, here are a couple you might enjoy:

Shirataki Noodle Stir-Fry with Tempeh

Chinese Five-Spice Tofu Wraps

Print Pin

Vegetable Fried Rice | Low-fat + Vegan

An easy healthy tasty low-fat vegetable fried rice made with less than a tablespoon of oil.

Course Main Course

Cuisine Chinese, Mauritian, Vegan

Keyword low-fat fried rice, vegan fried rice, vegetable fried rice

Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Servings 2 – 3

Author Teenuja Dahari – veganlovlie.com

Ingredients

• 200 g uncooked basmati rice, [1 cup, yields 3 cups (600 g) cooked]
• 625 ml water, [2 1/2 cups]
• 1 medium carrot, [60 g]
• 90 g broccoli florets and stem, cut into cubes [1 1/2 cups]
• 75 g green beans, [1/2 cup]
• 140 g bok choy, [2 cups]
• 75 g frozen peas and sweetcorn mix, [1/2 cup]
• 1/2 tablespoon + 1 teaspoon coconut oil
• 1 tablespoon minced ginger
• 2 – 3 tablespoons soy sauce, or try our homemade soy-free soy sauce, see notes
• 2 pinches Indian black salt, optional for an ‘eggy’ flavour
• 1/2 teaspoon sweet paprika
• 1 teaspoon lemon juice
• 1/2 tablespoon maple syrup
• Salt and ground black pepper to taste
• Chives or green onions for garnish

Instructions

• Rinse the rice a couple of times until the water is clear. Drain and place in a saucepan (preferably non-stick). Add 2 1/2 cups water. Cook partially covered on medium heat until all water is absorbed and rice grains are still a little firm (about 15 minutes). The rice should not be mushy, sticky or overcooked. Remove rice from the pan and lay in a plate or large bowl. Leave it to cool completely before using. Fluff it with a fork once it’s cooled.
• Meanwhile, you can peel and dice the carrots, cut the broccoli into florets and dice the stem. Cut the green beans into small pieces. Separate the leaves from the bok choy and cut into small pieces of 2 inches (5cm) in length.
• Once rice is cooled, add 1/2 tablespoon coconut oil in a non-stick wok or pan on medium heat. Add 1 tablespoon minced ginger and let it sizzle for about 20 seconds.
• Then add in about 1/3 of the total amount of rice (about 1 cup). Stir fry continuously and try to coat every grain with the oil. Allow the rice to dry out a little then add 1 tablespoon soy sauce. Continue to stir fry for a few minutes. Add another cup of the cooked rice and mix well. Stir fry for a few minutes then add a little soy sauce again. Finally add the rest of the rice. Add a couple pinches of Indian black salt and a few dashes of ground black pepper. Stir fry for 2 more minutes. Remove from the pan and set aside on a large plate to cool.
• Let the rice cool completely once again. Meanwhile we can start to stir fry the vegetables.
• In the same wok/pan (with the heat medium-high), add 1 teaspoon coconut oil.
• Add in the carrots and cook for 2 minutes. Then add in the broccoli and green beans. Cook for another 3 minutes.
• Add the frozen peas and sweetcorn. Cook for about 1 minute. Then add the bok choy. Add 1 tablespoon of soy sauce and a few dashes of ground black pepper.
• Continue to stir fry the vegetables for another 1 minute.
• Now add in the cooled rice.
• Stir and mix everything well. Add the sweet paprika, lemon juice and maple syrup. Mix well and adjust salt if required.
• Garnish with some chopped chives or green onions.
• Serve warm with your favourite hot sauce (I recommend Sambal Oelek).

Video

Notes

Homemade Soy Sauce Substitute (soy-free, gluten-free) – https://veganlovlie.com/soy-sauce-substitute-recipe-for-soy/

Link to original recipe – Vegetable Fried Rice (Low-fat) – https://veganlovlie.com/vegetable-fried-rice-low-fat-vegan/

If you try this recipe, we’d love to hear how it turned out for you. Kevin always looks forward to your comments, even if he doesn’t read the blog as often as I do.