Heart-Healthy Vegetable Fried Rice

Transform your weeknight dinners with this irresistibly flavorful Heart-Healthy Vegetable Fried Rice! Packed with the goodness of whole grain brown rice, vibrant veggies like carrots, zucchini, and bell peppers, and a savory blend of garlic, ginger, and low-sodium soy sauce, this dish is both delicious and nutritious. Lightly crisped in heart-healthy olive oil and finished with a touch of sesame oil for a nutty depth, it’s a perfect balance of wholesome ingredients and bold flavors. Ready in just 30 minutes, this one-pan wonder is an easy, low-sodium meal that doesn’t skimp on taste or texture. Garnish with green onions and optional sesame seeds for a restaurant-quality finish that’s perfect for meal prep, lunch, or a quick family dinner.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups Brown rice, cooked and cooled
• 2 tablespoons Olive oil
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 1 medium Carrot, diced
• 1 medium Zucchini, diced
• 1 medium Red bell pepper, diced
• 1 cup Frozen peas
• 2 tablespoons Low-sodium soy sauce
• 1 teaspoon Sesame oil
• 2 stalks Green onions, chopped
• 1 teaspoon Sesame seeds (optional)
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Heat 2 tablespoons of olive oil in a large non-stick skillet or wok over medium heat.

Step 2

Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.

Step 3

Stir in the diced carrots and cook for 3-4 minutes until slightly softened.

Step 4

Add the diced zucchini and red bell pepper to the skillet, and continue cooking for another 3-4 minutes, stirring frequently.

Step 5

Mix in the frozen peas and cook for 1-2 minutes until heated through.

Step 6

Push the vegetables to one side of the skillet, and add the cooked brown rice to the empty side.

Step 7

Drizzle the rice with 2 tablespoons of low-sodium soy sauce and 1 teaspoon of sesame oil, then gently mix everything together in the skillet.

Step 8

Cook the mixture for 5-7 minutes, stirring occasionally, allowing the rice to become slightly crispy and well combined with the vegetables.

Step 9

Sprinkle ground black pepper over the rice and stir again gently.

Step 10

Remove the skillet from the heat and stir in the chopped green onions.

Step 11

If desired, garnish with sesame seeds for added flavor and texture before serving.

Step 12

Serve warm and enjoy your heart-healthy vegetable fried rice!

Nutrition Facts

Serving size	(1239.1g)

Amount per serving	% Daily Value*
Calories	1320.7

Total Fat 50.8g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 8.5g
Cholesterol 0mg	0%
Sodium 1097.0mg	0%
Total Carbohydrate 187.0g	0%
Dietary Fiber 26.2g	0%
Total Sugars 22.2g
Protein 33.9g	0%

Vitamin D 0IU	0%
Calcium 224.9mg	0%
Iron 8.3mg	0%
Potassium 1705.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.1%

Protein: 10.1%

Carbs: 55.8%