Vegetarian fried rice

Bowl of vegetarian fried rice with fork

* MILK PROTEIN FREE  * NUT FREE  * LACTOSE FREE  * LOW FODMAP  * VEGETARIAN  * CONTAINS EGGS

Ingredients

6 serves

25 serves

60 serves

Brown rice (uncooked)

1½ cups

6 cups

14 cups

Carrot

1 large

3 large

10 large

Red capsicum

1

3

10

Spring onion

3 stems

1 bunch

2 bunches

Canola oil

½ tablespoon

2 tablespoons

3 tablespoons

Minced ginger

1 teaspoon

1 tablespoon

2 tablespoons

Peas, frozen

1 cup

750g

1.5kg

Corn kernels, frozen

1 cup

750g

1.5kg

Reduced salt soy sauce 

2 tablespoons

170mL

400mL

Eggs

6

25

60

Method

  1. Cook rice according to packet instructions. Allow to dry out (this may be prepared the day before and refrigerated overnight).
  2. Wash the carrot, capsicum and spring onion and dice into small pieces (discarding capsicum seeds and stalk).
  3. Heat half the oil in a pan, add the spring onion and ginger. Gently cook.
  4. Add carrot and capsicum to pan and cook for 2 to 3 minutes.
  5. Add peas and corn and continue to cook for 3 to 5 minutes.
  6. Add the cooked rice and soy sauce. Stir to heat through.
  7. Crack the eggs into a bowl and whisk.
  8. In a separate fry pan, add the remaining oil. When the oil is hot, add the whisked eggs and cook on moderate heat until just set.
  9. Remove eggs from fry pan, cut into 1cm strips and stir through the rice and vegetables.

Each serve provides

1 children’s serve of meat/alternatives* (eggs)
•1 children’s serve of vegetables**
•1 1/2 children’s serves of grains*** (rice)
•A good source of vitamin C
•A source of iron

Allergy modifications

  • For an egg free option replace egg with chicken or tofu (see quantity recommendations below). 
  • For a gluten/wheat free option, ensure soy sauce is gluten free.

Tips

  • Use tofu as an alternative to eggs. Brown tofu on both sides in a separate pan and then stir through rice and vegetables. For 6 serves use 510g, for 25 serves use 2.1kg and for 60 serves use 5.1kg.
  • For a non-vegetarian meal, add minced chicken, pork, beef or turkey between Steps 3 and 4, and omit or reduce eggs. For 6 serves use 300g, for 25 serves use 1.25kg and for 60 serves use 3kg.

* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.