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Nutrient-Packed Brown Rice Stir-Fry

Nutrient-Packed Brown Rice Fried-Rice

In this nutritious fried rice recipe, we elevate a classic dish by incorporating wholesome ingredients without compromising on flavor
5 from 1 vote
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Course: Al La Carte, Easy, Healthy, Side Dish
Cuisine: American, Asian, Guyanese Cuisines, West Indian Cuisine
Keyword: Easy meal ideas, Healthy Fried Rice, Homemade takeout alternatives, How to make healthy fried rice, Nutrient Packed Brown Rice Stir-fried recipe, Nutritious Fried Rice, Quick stir fry recipes, Wholesome Cooking
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 4 People
Calories: 413kcal
Author: Julietkitchen By Chef Yasmin

Equipment

Ingredients

FOR THE BROWN RICE

FOR THE EGGS

FOR THE VEGETABLES

  • 2 teaspoons avocado oil
  • 2 teaspoons sesame oil
  • 1/2 medium onion peeled and diced small
  • 1 small red bell pepper seeded and diced small
  • 1 small head broccoli cutup into bite sized pieces
  • 1 medium carrot peeled and diced small
  • 1 teaspoon fresh ginger finely minced
  • 1 teaspoon fresh garlic finely minced
  • 1/2 teaspoon ground cumin
  • salt and freshly ground black pepper to taste
  • 5 - 6 wiri wiri pepper Substitute: 1/2 to 1 habanero pepper
  • 1 - 2 tablespoons water
  • 2 tablespoons soy sauce use a good quality
  • 1/2 cup fresh cilantro leaves packed
  • 1 tablespoon fresh chives cut diagonally (Optional for garnish)

Instructions

FOR THE RICE

  • Add the water to a 2 to 3 quart saucepan.
    2 1/2 cups water
  • Whisk in the porcini mushroom powder.
    2 teaspoons porcini powder
  • Rinse and drain the basmati brown rice - 2 to 3 times.
    1 1/4 cups basmati brown rice
  • Add brown rice to the porcini mushroom liquid
  • Add salt. Stir. Bring to a boil. Cover with a tight lid. Reduce heat to low. Simmer until all liquid is absorbed - 30 to 35 minutes.
    1 teaspoon salt
  • Let rest covered for 10 minutes. Remove cover and fluff. Allow the rice to quick cool in the freezer.
    Note: The rice can be made up to a day in advance and refrigerated.

FOR THE EGGS

    Preheat wok (especially if using the cast iron wok)

    • Crack the eggs into a medium bowl
      3 large eggs, 1 pinch kosher salt, 1 pinch freshly grond black pepper
    • Season with a pinch of salt and freshly ground black pepper to taste. Whisk together thoroughly
    • Add the avocado oil to the hot wok.
      2 teaspoons avocado oil
    • Add the eggs to the hot oil. Quick fry/scramble the eggs - soft scramble. Remove the eggs to a plate and set aside.

    LET'S COOK THE VEGGIES AND BRING THE DISH ALL TOGETHER:

    • Add the avocado and sesame oils to the same hot wok.
      2 teaspoons avocado oil, 2 teaspoons sesame oil
    • Add the diced onion. Give it a quick stir.
      1/2 medium onion
    • Add the red bell pepper, broccoli and carrots. Give it a quick stir.
      1 small red bell pepper, 1 small head broccoli, 1 medium carrot
    • Season with salt and freshly ground black pepper. Add the cumin, 1/2 of the scallions ginger and garlic. Add in 1 tablespoon of the soy sauce. Quick stir,
      1 teaspoon fresh ginger, 1 teaspoon fresh garlic, 1/2 teaspoon ground cumin, salt and freshly ground black pepper to taste
    • Add in hot peppers if using and 1 to 2 tablespoons water. Quick stir frequently for 4 to 5 minutes until the broccoli starts to look bright green.
      Note: The water will help to steam the veggies perfectly.
      5 - 6 wiri wiri pepper, 1 - 2 tablespoons water, 2 tablespoons soy sauce
    • Add the cooled brown rice, remaining soy sauce, cooked eggs, remaining scallions. Stir to combine thoroughly.
    • Add in the cilantro and chives if using. Mix to combine. Turn off the heat. Plate and serve as is or add a side of protein (I like to serve with a side of broiled salmon)
      1/2 cup fresh cilantro leaves packed, 1 tablespoon fresh chives

    Nutrition

    Calories: 413kcal | Carbohydrates: 63g | Protein: 16g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 140mg | Sodium: 1224mg | Potassium: 888mg | Fiber: 8g | Sugar: 6g | Vitamin A: 4567IU | Vitamin C: 180mg | Calcium: 129mg | Iron: 3mg