Turmeric Vegetable Fried Rice

Ingredients

• 600 g (3 cups)cooked basmati rice, cold
• ½ (about 100 g)brown onion, peeled and finely diced
• 7 cloves (about 35 g)garlic, sliced about 2 mm thick
• 100 gbroccolini, washed and roughly chopped into 1 cm pieces
• ¼ (about 80 g)red pepper, diced into pieces about 1 cm
• ¼ (about 80 g)yellow pepper, diced into pieces about 1 cm
• 10 ml (2 tsp)ground turmeric
• 2.5 ml (½ tsp), or to tastesalt
• 1 pinch, optionalred pepper flakes
• 45 ml (3 tbsp)cooking oil

Instructions

1. 1

   Prepare the ingredients

   Use cold leftover rice, or cook fresh rice, spread it evenly on a tray and chill it until cold and dry. While it chills, dice the onion and peppers, slice the garlic about 2 mm thick, roughly chop the washed broccolini into 1 cm pieces, and measure the spices.

2. 2

   Cook onion and garlic

   Heat half the oil in a wok over medium-high heat. Add the onion and garlic, stirring and turning them until the onion is translucent and the garlic is golden brown.

3. 3

   Char the vegetables

   Turn the heat to high and add the broccolini and both peppers. Stir and turn constantly for about 2–3 minutes, until the vegetables are lightly charred.

4. 4

   Fry the rice

   Push the vegetables to the sides to make a space in the middle of the wok, then add the remaining oil and the rice. Press and cut through the rice with a spatula to loosen it, and cook until heated through with the grains separated.

5. 5

   Add the turmeric

   Add the ground turmeric and mix it through the rice until the grains are evenly coated.

6. 6

   Season and serve

   Season with salt, taste and adjust to your preference, then serve.

What is turmeric vegetable fried rice?

Fried rice is a broad family of Asian rice dishes, usually made by stir-frying cooked rice with seasonings and other ingredients. This version gets its golden colour and earthy fragrance from ground turmeric, with garlic and fresh vegetables adding savoury depth and crunch.

Cold, dry rice and a hot wok help the grains stay distinct while the vegetables pick up a little char. It is a straightforward way to make a meal from cooked rice.

Nutrition and macros by portion

The nutrition label shows one serving as written: 345 calories, 5g protein, 55g carbs, 11g fat.

The rice supplies most of the carbohydrates, while the cooking oil contributes much of the fat. The vegetables add some protein, but the dish is not especially protein-rich; serve it with tofu, eggs or another protein if you want a more balanced plate.

Why cold rice matters

Cold rice: Chilled, dry grains are less likely to clump when they hit the hot wok. If cooking rice fresh for this dish, spread it out on a tray and refrigerate until cold and dry, as the method directs.

Build flavour with garlic

Garlic and onion: Cook them in half the oil over medium-high heat, stirring so the garlic browns without burning. The onion should turn translucent and the garlic golden before the vegetables go in.

Turmeric: Add it after the rice has warmed, then mix until the grains are evenly coated. This helps distribute its flavour and colour throughout the dish.

Use a hot wok

Vegetables: Increase the heat to high before adding the broccolini and peppers. Keep them moving for about 2–3 minutes; light charring is the cue to move on, rather than cooking them until soft.

Keep the grains separate

Loosen the rice: Add it to the cleared centre of the wok with the remaining oil. Press and cut through clumps with a spatula until the grains separate and the rice is heated through.

Serve it as a meal

This rice can be served on its own or alongside a simple protein such as tofu, eggs or grilled chicken. A fresh salad or extra steamed vegetables make an easy accompaniment without competing with the turmeric and garlic.

Recipe notes & tips

• Break up clumps in the cold rice before adding it to the wok.
• Have the chopped vegetables and measured spices ready before you start cooking.
• Keep the garlic moving so it turns golden without becoming bitter.
• Use high heat for the vegetables and stir constantly to encourage light charring.
• Press and cut through the rice with the spatula instead of stirring roughly.

Variations

• Add tofu: Fry diced tofu until golden and fold it through the finished rice.
• Add egg: Scramble an egg in the wok before cooking the vegetables, then mix it in at the end.
• Increase the heat: Add extra red pepper flakes to taste.
• Swap the greens: Use chopped tender-stem broccoli in place of the broccolini.
• Finish with lime: Serve with a squeeze of lime for a bright contrast.

Common mistakes to avoid

• Using wet rice: It can turn sticky; chill cooked rice spread out on a tray until cold and dry.
• Burning the garlic: Stir it over medium-high heat and add the vegetables once it is golden brown.
• Crowding the vegetables: They may steam rather than char; use a wok large enough to keep them moving.
• Adding turmeric too early: Mix it in with the rice so it coats the grains evenly.
• Leaving rice clumped: Press and cut through it with a spatula as it cooks.

How to store

Cool leftovers promptly and refrigerate them in an airtight container for up to 3 days. Reheat until steaming hot throughout, stirring well; avoid reheating the same portion more than once.

Frequently asked questions