Loaded Vegetarian Fried Rice

Ingredients

• 60 ml (¼ cup)neutral-flavoured oil, such as rapeseed oil
• ½, diced (about 75 ml / ½ cup)yellow onion
• 180 ml (¾ cup)diced or shredded carrot
• 240 ml (1 cup)small broccoli florets, diced
• 1 smallred pepper, diced
• 3–5 clovesgarlic, minced
• 7.5 ml (1½ teaspoons), or more if desiredfreshly grated ginger
• about 200 g (2 cups), or 1 frozen bagcauliflower rice, with as much liquid squeezed out as possible
• 340 g (12 oz), thawed (about 240 g / 1½ cups)shelled edamame
• 120 g (¾ cup), thawed before addingfrozen corn kernels, or tinned corn
• 110 g (¾ cup), thawed before addingfrozen sweet green peas
• about 320 g (2 cups)cooked white rice, preferably a day old
• 6–8 largeeggs, scrambled
• 80 ml (⅓ cup)tamari, preferably reduced-salt, plus extra if desired
• 15 ml (1 tablespoon)toasted sesame oil
• ½spring onion, thinly sliced
• a pinch, plus more to tastesalt

Instructions

1. 1

   Cook the vegetables

   Heat a very large pan over a medium heat and add the 60 ml of neutral-flavoured oil. When hot, add the onion, carrot, broccoli and red pepper with a pinch of salt. Stir and cook for about 5 minutes, stirring a few times, until just softened. Add the garlic and ginger and cook for another 1–2 minutes, until fragrant and lightly browned.

2. 2

   Add the rice

   Stir in the cauliflower rice, peas, corn and edamame. Cook for about 3–4 minutes, until the cauliflower rice has begun to cook. Add the cooked white rice, scrambled eggs, 80 ml of tamari and 15 ml of toasted sesame oil.

3. 3

   Brown the mixture

   Mix thoroughly, then use a spatula to press the fried rice lightly against the bottom of the pan. Leave it undisturbed for 4–5 minutes, until you can hear it sizzling underneath. Stir, then repeat this process 2–3 more times, depending on how browned you like the rice.

4. 4

   Season and serve

   Stir in the sliced spring onion and adjust the seasoning with salt or extra tamari to taste. Serve as a side or as a meal on its own, or alongside egg rolls, potstickers or dumplings. A drizzle of sweet soy sauce and a sprinkle of toasted sesame seeds are optional serving suggestions.

What is loaded vegetarian fried rice?

Fried rice is a flexible way to turn cooked rice into a quick, savoury meal, with vegetables, seasonings and often egg. This version is an American-style, generously filled take rather than a claim to one traditional regional recipe.

The combination of white rice and cauliflower rice makes room for a particularly varied mix of vegetables, edamame and eggs. Tamari and toasted sesame oil bring savoury depth, while pressing the mixture against the pan gives it time to brown.

Nutrition and macros by portion

The nutrition label shows one serving as written: 443 calories, 20g protein, 40g carbs, 24g fat.

The white rice, vegetables and edamame contribute carbohydrates, while the eggs and edamame provide much of the protein. Most of the fat comes from the cooking oil, sesame oil and eggs. For a balanced plate, serve a portion with extra vegetables or a simple side salad.

Why use two kinds of rice?

Day-old white rice is especially useful because its grains tend to be drier and less prone to clumping in the pan. Break up any lumps before adding it so it can mix evenly with the vegetables.

Cauliflower rice adds a softer, finer texture alongside the distinct grains of white rice. If using frozen cauliflower rice, squeeze out as much liquid as possible first; excess moisture can keep the mixture from sizzling.

Prepare the vegetables evenly

Even pieces: dice the onion, pepper and broccoli small so they cook at a similar pace and are easy to scoop up with the rice.

Thawed vegetables: thaw the edamame, peas and corn before adding them. Drain off any excess liquid, particularly if the corn or peas have been frozen in a lot of ice.

Build flavour in stages

First, cook the onion, carrot, broccoli and pepper until just softened; this gives them a head start before the rice goes in. Add the garlic and ginger afterwards so they become fragrant without spending too long in the hot pan.

Tamari seasons the rice, while toasted sesame oil adds a distinctive finishing aroma. The recipe uses both in the pan, with extra tamari available at the end if you want a more pronounced savoury taste.

Use the pan to brown the rice

A very large pan gives the ingredients enough room to heat and brown rather than crowding together. Once everything is mixed, press it gently into the pan and leave it alone for 4–5 minutes before stirring.

Listen for the sizzle underneath as a cue that the mixture is cooking against the pan. Repeat the resting and stirring cycle 2–3 more times, stopping when the amount of browning suits you.

Serve it as a meal or side

The eggs and edamame make this rice filling enough to serve on its own. For a fuller spread, pair it with egg rolls, potstickers or dumplings, as suggested in the recipe.

Add the spring onion at the end for a fresh finish. Sweet soy sauce and toasted sesame seeds are optional toppings for extra contrast and texture.

Recipe notes & tips

• Use a very large pan so the rice and vegetables have room to brown.
• Squeeze excess liquid from cauliflower rice before adding it to the pan.
• Thaw the edamame, peas and corn before cooking to limit extra moisture.
• Break up clumps in the cooked rice before adding it to the vegetables.
• Add the garlic and ginger after the other vegetables have started to soften.
• Taste before adding extra tamari, as the amount already in the pan is substantial.

Variations

• Add chilli: stir in chilli flakes or a little chilli sauce for heat.
• Use brown rice: swap in cooked brown rice for a nuttier, chewier base.
• Change the vegetables: replace the pepper or broccoli with another finely chopped vegetable.
• Make it gluten-free: check that your tamari is labelled gluten-free.
• Finish with sesame: scatter toasted sesame seeds over the rice just before serving.

Common mistakes to avoid

• Wet cauliflower rice: squeeze out excess liquid before adding it so the pan can sizzle.
• Crowded pan: the mixture may steam instead of brown; use the largest pan available.
• Stirring constantly: the rice has less time to brown; leave it undisturbed for 4–5 minutes at a time.
• Adding garlic too early: it can brown before the vegetables soften; add it with the ginger near the end of that stage.
• Adding extra tamari without tasting: season at the end a little at a time to avoid making the rice too salty.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat until piping hot throughout in a pan, stirring often; add a small splash of water if the rice seems dry.

Frequently asked questions