Healthy Vegetable Fried Rice
I absolutely love stir fry and because of this, I frequently order take out stir fry during the week. Not the healthiest choice, I know. One day, after ordering about $50 of unnecessary take out on a random Tuesday, I decided that I needed to quit this ordering habit and find a way to make my own delicious stir fry.
I also decided that it needed to be healthier than the stuff I was getting in those nice little Chinese food boxes. The first thing I wanted to do was replace the white rice I usually get with my stir fry with something a little more nutritious and also more tasty- is that possible?
Flavorful and healthy? Of course! Wild rice was my automatic go to. Wild rice is gluten free, sodium free, full of fiber and it also has twice as much protein as brown rice- who knew?! Oh and did I mention that wild rice is just prettier than regular rice? It’s an all around win win situation!
Making Stir Fry Vegetables and Rice
Picking the right vegetables was my next step in creating this recipe. While a lot of this part had to do with personal preference, I feel like each vegetable in this stir fry is necessary, they all work together! Asparagus and edamame were clear choices for me as they are my favorite parts of my usual take out stir fry.
Whenever I order stir fry from a new take out restaurant, my test to see if the new place is good (in the take out world!) is if there is asparagus and edamame. Nobody wants stir fry with just cabbage and onions! You need some good quality greens in there! My wild rice stir fry was definitely going to have asparagus and edamame.
Cabbage, shredded carrots and onions are a must. These three ingredients are like the gold standard of stir fry and without them, it is clear something is missing. While cabbage and carrots are both pretty easy to shred yourself (or finely slice), you can buy them both pre shredded and bagged at most grocery stores. Anything that saves time when it comes to making dinner during the week is always great!
Creating the Right Stir Fry Sauce
Seasoning this wild rice and vegetable stir fry is what really took me a while to perfect. Every time I made this recipe it seemed like something was missing. I was already using teriyaki sauce and soy sauce but I was missing that extra bite.
I tried dried mustard, duck sauce, extra soy sauce but none of those things typically used in stir fry worked. Then one day, lime juice came to mind and guess what- perfect! Lime juice adds that little touch of acidity and hint of flavor that this recipe needs. So don’t skip it because it seems out of place in a stir fry recipe- lime juice is key!
Cooking Veggie Stir Fry
So there’s the ‘why’ behind this recipe and now all you need is the ‘how’. Well, that’s easy! And all of the steps are going to take you less than 30 minutes to make this awesome meal. After you make the wild rice, pretty much all of the ingredients are going to get sautéed in one large frying pan (or wok if you have it!). Follow the order in the directions to make sure your veggies are cooked properly as they all tend to cook at different rates.
Your cooked rice is then stirred into the vegetable frying pan and there you have it! A great big batch of wild rice veggie stir fry! However, don’t let the quantity fool you, this stir fry will get eaten quickly! In fact, I always made a massive double batch because to be honest, it tastes even better the next day.
Vegetable Stir Fry Requirements
- I recently tried the Clever Cutter for faster veggie chopping. Also see our vegetable cutter guide.
More Simple Healthy Recipes
Hope you Enjoy! =)
- 3 cups (your choice) Wild rice, cooked (we use Trader Joe's organic wild rice)
- 1 tablespoon coconut or olive oil
- 2½ cups fresh asparagus, chopped small
- ½ cup shelled frozen edamame
- 1½ cups shredded carrots
- 2 cups shredded cabbage
- ½ cup onions, thinly sliced
- 1 tablespoon garlic
- ½ lime, juiced
- 1 teaspoon soy sauce
- 1 teaspoon Teriyaki sauce
- salt/pepper to taste
- 2 teaspoons sesame seeds (optional)
- Make wild rice according to package instructions and set aside
- Heat olive oil in large skillet over medium-high heat
- Add asparagus, onions, garlic, soy sauce and Teriyaki sauce
- Saute for about 7-9 minutes, stirring as needed
- Add edamame, cabbage, carrots, lime juice, and salt/pepper
- Saute another 5-7 minutes or until edamame is heated through
- Add prepared wild rice into the skillet
- Let everything cook together for a few more minutes
- Top with sesame seeds (optional) and serve immediately