Brown Rice Vegetarian Fried Rice

I love Chinese fried rice. But who does not, right? Growing up in India, when I got bored with home-cooked food (now I will do anything to get those home-cooked meals...), I asked for Chinese takeout from our local Chinese restaurant, and fried rice was always a must. My love for fried rice has not diminished even after I came here. 

Recently, I was craving a good, hearty Chinese fried rice, but restaurant-bought fried rice here typically doesn't taste that great and has a lot of unhealthy ingredients like excessive low-quality oil, salt, MSG, and so on. So I decided to make this delicious fried rice with brown rice. It was super easy, quick, and healthy. 

Healthy Veggie Fried Rice with Brown Rice

This delicious veggie fried rice is made with wholesome brown rice, frozen vegetables, onion, garlic, ginger, low-sodium soy sauce, and a little Sriracha. This recipe turns simple pantry staples into a delicious meal in no time.

One of the best things about fried rice is how flexible it can be. You don’t need a long list of ingredients or complicated cooking techniques. In fact, this version keeps things simple while still delivering plenty of savory, spicy, and aromatic flavor. It’s perfect for a busy weeknight dinner, an easy lunch, or a meal-prep option you can enjoy throughout the week.

Why Brown Rice?

Traditional fried rice is often made with white rice, but using brown rice is an easy way to make the meal more wholesome. Brown rice is a whole grain that contains more fiber and nutrients than refined white rice. It also has a pleasantly chewy texture that works especially well in fried rice.

For the best results, use cooked and cooled brown rice. I used the leftover brown rice from the day before because it has had time to dry out slightly in the refrigerator. This helps keep the grains separate instead of turning your fried rice into a soft, mushy mixture, and no one wants to eat mushy fried rice. 

Simple Ingredients, Big Flavor

This recipe relies on a handful of flavorful ingredients.

Onion provides a naturally sweet, savory base, while garlic and ginger add warmth and depth. Together, they create an irresistible aroma as soon as they hit the hot pan.

Frozen vegetables make this recipe especially convenient. There’s no need to wash, peel, or chop several different vegetables. A basic frozen mixed vegetable blend works perfectly and usually includes favorites like peas, carrots, corn, and green beans. 

If you want to learn more about how to shop heart-healthy, check out my blog on heart-healthy shopping, which discusses frozen vs. fresh vs. canned options. 

Healthy Shopping

For seasoning, low-sodium soy sauce adds the classic salty, umami flavor you expect from fried rice without making the dish excessively salty. Finally, Sriracha brings a touch of heat. You can add more or less depending on how spicy you like your food.

If you like this recipe checkout my other Chinese recipes.

Veggie Tofu Lo Mein

Chili Chicken

Healthy Veggie Fried Rice Recipe

Ingredients

• 3 cups cooked and cooled brown rice

• 2 cups frozen mixed vegetables

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 tablespoon fresh ginger, minced or grated

• 2 tablespoons low-sodium soy sauce

• 1–2 tablespoons Sriracha, to taste

• 1–2 tablespoons olive or avocado oil

• Optional: sliced green onions or sesame seeds for topping

Instructions

Start by heating a large skillet, wok, or nonstick pan over medium-high heat. Add the cooking oil, followed by the diced onion. Cook for about 2–3 minutes, stirring occasionally, until the onion begins to soften.

Next, add the garlic and ginger. Cook for about 30 seconds to 1 minute, stirring constantly. Be careful not to let the garlic burn. You’ll know they’re ready when your kitchen starts smelling wonderfully fragrant.

Add the frozen vegetables directly to the pan. There’s no need to thaw them first. Stir-fry the vegetables for several minutes until they are heated through and any excess moisture has cooked away.

Now add the cooked brown rice. Break up any large clumps with your spatula and stir everything together. Continue cooking for several minutes, allowing the rice to heat thoroughly and develop a slightly toasted texture.

Pour the low-sodium soy sauce over the rice and vegetables. Add Sriracha according to your preferred level of heat. Toss everything together so the seasoning is evenly distributed throughout the rice.

Taste the fried rice and adjust the seasoning if needed. If you want more spice, add another small drizzle of Sriracha. I also add some ground black or white pepper to it at the end. It gives it an extra deep flavor, which just enhances its deliciousness. I learned this tip from the Chinese restaurants in India

For extra freshness, top the finished dish with sliced green onions or a sprinkle of sesame seeds.

Tips for the Best Fried Rice

The biggest secret to good fried rice is using cold, cooked rice. Freshly cooked rice contains more moisture and can become sticky when stir-fried. Refrigerating the rice beforehand gives you those distinct, chewy grains that make fried rice so satisfying.

It’s also important not to overcrowd your pan. If your skillet is small, consider cooking the vegetables and rice in batches. A hot pan helps the ingredients cook quickly and prevents them from steaming.

You can also adjust this recipe to suit your taste. Add extra Sriracha for more heat, or reduce it for a milder version. You can experiment with different frozen vegetable combinations, too.

An Easy Meal for Busy Days

This healthy veggie fried rice proves that nutritious cooking doesn’t have to be complicated. With brown rice, frozen vegetables, and a few flavorful aromatics, you can create a filling meal with minimal preparation and cleanup.

It’s also a great way to use leftover brown rice and keep convenient frozen vegetables on hand. Make a big batch and store leftovers in the refrigerator for an easy lunch or dinner later in the week.

Whether you’re trying to eat more vegetables, looking for a simple meatless meal, a quick dinner after a busy day, or trying to satisfy your Chinese food cravings, this healthy veggie fried rice is a recipe worth keeping in your regular rotation. It’s flavorful, customizable, budget-friendly, and easy enough to make whenever a fried-rice craving strikes. 💗

Lentil with Veggies (Indian Dal with Veggies)

Recently, I was reading a book on menopause and perimenopause since I am in the same situation. The book is written by Dr. Amy Shah, MD, called Hormone Havoc, which she discussed on The Today Show on NBC. It is a New York Times bestseller. Here is the link to the book on Amazon. 

Hormone Havoc

As I was reading the book, one thing stood out to me: she recommended eating more vegan/vegetarian food for women in both menopause and perimenopause. That helps with all the awful symptoms like night sweats, hot flashes, depression, and so on. 

I have lately transitioned to eating more vegan and vegetarian food, which is also good for my heart health. So following up on her advice, I made this lentil soup with vegetables (aka Indian dal with veggies). Growing up in India, I ate a lot of lentil soup (dal), but I don't remember having much dal with vegetables. But to make the dal healthier and more filling, I added the vegetables. 

It was super fast, easy to make, and turned out to be delicious. You can have it for lunch, or have it with brown rice or whole-grain roti/tortilla for dinner, with a side salad. 

Here is the recipe for it. 

If you like this, here are more lentil recipes from my blog.

Mediterranean Lentil Soup   

Nepalese Lentil Soup

Lentil Fritters

Easy One-Pot Mixed Veggie Lentil Stew, Aka Veggie Dal

This hearty, one-pot dal is packed with lentils and vegetables, making it an easy, nutritious meal with minimal cleanup. I like cooking everything together instead of boiling the lentils separately because it saves me time, lets the flavors meld together, and I have fewer dishes to wash!

Ingredients

• 1 onion, diced
• 1-2 green chilies, chopped (adjust to taste)
• 1 tsp cumin seeds
• 1 bay leaf
• 1-2 cups frozen peas and carrots (or any frozen mixed vegetables or fresh)
• 2 tomatoes, chopped
• ½ tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 cup lentils (yellow lentils/red lentils, or a mixed lentil blend)
• 3-4 cups water (adjust depending on your preferred consistency)
• 1-2 tbsp extra virgin olive oil

Instructions

1. Heat the extra virgin olive oil in a large pot over medium heat. I use EVOO for most of my cooking. Here is a link to my post on different cooking oils and which can be good and which may not be so good for you.  Cooking Oils, Good or Not
2. Add the cumin seeds and bay leaf. Once the cumin begins to sizzle, add the diced onion and green chili. Sauté until the onion is soft and lightly golden.
   
   
   
3. Stir in the frozen peas and carrots (or your favorite frozen mixed vegetables) and cook for 2-3 minutes.
   
   
   
4. Add the chopped tomatoes, turmeric, ground cumin, coriander, and salt. Cook until the tomatoes soften and the spices are fragrant and no longer taste raw.
   
   
   
5. Add the lentils and pour in the water. Stir well and bring to a boil. I have used red lentils, but you can use any lentils or a combo of lentils. 
   
   
   
6. Reduce the heat, cover, and simmer for 25-35 minutes, stirring occasionally, until the lentils are soft and creamy. Add a little more water if needed to reach your desired consistency.
   
   
   
7. Taste and adjust the seasoning before serving.
   
   
   

Serve hot with steamed rice, naan, or roti. Leftovers taste even better the next day, making this a great meal prep recipe.

I hope you give this easy veggie dal a try! It's a great comforting meal for me and my family that's simple to make, budget-friendly, and perfect for busy weeknights. Feel free to switch up the vegetables or use whatever lentils you have on hand; it's a very forgiving recipe. 

If you make it, let me know how it turned out and what variations you tried. Happy cooking! 🍲