Vegetarian fried rice
- Cook rice according to packet instructions. Allow to dry out (this may be prepared the day before and refrigerated overnight).
- Wash the carrot, capsicum and spring onion and dice into small pieces (discarding capsicum seeds and stalk).
- Heat half the oil in a pan and add the spring onion and ginger. Gently cook.
- Add carrot and capsicum to pan and cook for 2 to 3 minutes.
- Add peas and corn and continue to cook for 3 to 5 minutes.
- Add the cooked rice and soy sauce. Stir to heat through.
- Crack the eggs into a bowl and whisk.
- 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.
- Remove eggs from fry pan, cut into 1cm strips and stir through the rice and vegetables.
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.
Allergy information
This recipe does not account for potential contamination that may occur through manufacturing and processing. Ingredients in this recipe may still have precautionary allergen food labelling (e.g. “may contain traces of”).
When preparing this recipe, it is important to:
- double-check the label of ingredients every time you make it
- prevent any contamination during preparation, cooking and serving.
Recipe tip
- 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.
Options include
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
- For 60 serves use 5.1kg.
Each serve provides
| Benefit | Children’s serves |
|---|---|
| Meat/alternatives (egg) | 1 children's serve |
| Vegetables | 1 children's serve |
| Grains (rice) | 1½ children’s serves |
| A good source of vitamin C | - |
| A source of iron | - |
For health promotion professionals
The Healthy Eating Advisory Service acknowledges the Traditional Owners of the land on which we operate. We pay our respects to them, their culture and their Elders past and present.
The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at National Nutrition Foundation, with support from the Victorian Government.
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