Healthy Vegetable Fried Rice

by Anjali @ The Picky Eater on July 19, 2014

Egg Fried Rice

Fried rice has always been one of mine and the husband’s favorite Asian dishes. I usually avoid it at restaurants because it’s just full of fat, made with white rice (empty calories!) and is so easy to eat a ton of without even realizing it. I was convinced that I could make a healthier version of fried rice that still tasted as sinful as the original recipe. The husband was skeptical.

But with a few secret swaps: tofu and edamame for the egg/meat traditionally used, and brown rice instead of white rice — this recipe turned out great! Thanks to the veggies, lean protein and healthy grains, this dish is also a one-pot meal. Hope you like it as much as we did!

Healthy Fried Rice with Edamame, Veggies, and Tofu

Yield: 6 servings

Calories per serving: 240

Fat per serving: 5.8g

Nutritional Info Per Serving: 240 Calories, 5.8g Fat (1g Saturated), 320.2mg Sodium, 38.3g Carbs, 4g Fiber, 2.7g Sugar, 9.5g Protein


  • 1 tbsp olive oil
  • 3 large cloves garlic, minced
  • 1 tbsp minced ginger
  • 1/2 cup - 3/4 cup diced red onion
  • 4 cups leftover cooked brown rice (or freshly cooked minute brown rice)
  • 3/4 cup finely diced red pepper (Equals about 1 red pepper)
  • 1/8 cup frozen peas
  • 1/4 cup shredded carrots
  • 3/4 cup cooked, shelled edamame (I use the frozen kind and just defrost it - works great)
  • 1/2 cup fresh or frozen, thawed, corn
  • 6 ounces firm tofu, cut into 1/4-inch cubes 
  • 3 tbsp low-sodium soy sauce
  • 2-3 tbsp Thai Red Curry Sauce (I use Trader Joe's version)
  • 1/8 cup sliced green onion (for topping)


  1. Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat)
  2. Add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.
  3. Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, until heated through, about 5 minutes.
  4. Add the soy sauce and incorporate thoroughly
  5. When cooking is almost complete, add the Thai Red Curry Sauce and top with green onion.



{ 25 comments… read them below or add one }

eatlivetravelwrite June 16, 2009 at 3:49 am

mmmm – I like the look of that and a great way to sneak some tofu in the meal for my meat-loving husband!


epicurean's market June 17, 2009 at 8:14 pm

Loving this! Thanks for sharing.


anjalim June 17, 2009 at 11:00 pm

no problem! glad you liked it 🙂


Tatiana June 18, 2009 at 10:31 am

I have yet to try edamame… great recipe! It looks delish.

Awesome Vegan Girl


anjalim June 18, 2009 at 11:06 am

I love edamame – it’s a great source of protein and fiber 🙂 You can use it in other meals too – it’s great on salads and in stir frys. Let me know if you try it and how you like it!


duodishes June 22, 2009 at 10:16 am

The curry sauce is a nice touch!


Healthy Eating Plan - Healthy Women Blog's September 29, 2009 at 10:08 pm

[…]If you able to always stay on your healthy eating plan you’ll feel that eating healthy foods isn’t a diet but it’ll become your living habit[…]


Mona June 11, 2012 at 10:01 am

I made this over the weekend and it turned out really awesome. I added a pinch of sugar and made it taste really good! Thanks Anjali


Anjali @ The Picky Eater June 11, 2012 at 5:52 pm

Awesome!! That’s so great! And what an interesting idea to add a pinch of sugar – I’ll have to try that next time! 🙂


eisha July 21, 2014 at 1:37 pm

OMG! I love this dish! My mom swaps the soy sauce for tomato sauce and it become a more Mexican-inspired saucy style….try it it’s delicious!


Anjali @ The Picky Eater August 8, 2014 at 11:50 am

Oh nice!! Love the idea of swapping out the soy sauce too — I can see it becoming more Mexican inspired with tomato sauce. I’ll have to try that next time!


Mike July 23, 2014 at 9:50 am

Oh my goodness! This will be part of our family’s upcoming weekend gathering 🙂


Anjali @ The Picky Eater July 24, 2014 at 4:29 pm

Thanks Mike! Enjoy!


axel July 23, 2014 at 10:06 pm

that looks awesome I have to give it a try, thanks for sharing it!


Anjali @ The Picky Eater July 24, 2014 at 4:30 pm

Thanks Axel! I’m sure you will love it!


Anna_PMorgan. July 28, 2014 at 10:09 pm

I first had veg fried rice during my trip to India! It is regarded as a delicious and spicy lunch dish and is phenomenal in taste. I think I cannot forget the taste; mind blowing, rich and exotic. This sounds similar, thank you so much for sharing information 🙂 I am going to try this for sure and thanks for acknowledging the fat/calorie count!


Anjali @ The Picky Eater August 8, 2014 at 11:47 am

Oh nice!! Veg fried rice in India is absolutely delicious. I’m sure you’ll love this recipe Anna, keep me posted on how it turns out!


Matt July 30, 2014 at 1:08 pm

Looks awesome! Thanks for the recipe!


Anjali @ The Picky Eater August 8, 2014 at 11:44 am

Thanks Matt! I’m sure you’ll love this recipe!


Cherry August 14, 2014 at 11:01 pm

I love fried rice, specially in the morning.. My mama always cook fried rice and the whole family would be so happy.


Anjali @ The Picky Eater August 15, 2014 at 9:34 am

Thanks Cherry – I’m sure you will love this recipe then!


Anthony Lloyd August 15, 2014 at 2:04 pm

Great pic.
Pinned to my Veggie Tables board at Pinterest.


Anjali @ The Picky Eater August 16, 2014 at 9:29 am

Thanks Anthony!


Sam August 21, 2014 at 9:57 pm

I also love fried rice but I’m trying to stay away from it now because it is fatty, which is why I’m really glad that there is a way I can enjoy it without having to worry about my health. That veggie rice looks so yummy I can almost taste it, I am writing that recipe down and I would try my best to make it on my own. I prepare my own meals now since I’ve decided to make healthier food choices. I haven’t had rice for a week now and you can only imagine how much I’ve been craving for it but I’ve been trying so hard to resist. Good thing I found this post, now I can satisfy my craving without sacrificing my health. Thank you so much for sharing this.



Anjali @ The Picky Eater August 22, 2014 at 8:21 am

Thanks Sam! Enjoy!


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