Recipes/

Vegetarian fried rice

Early childhood services OSHC
Try swapping the eggs for tofu in this fried rice for a different vegetarian option.
Download Recipe
Vegetarian fried rice topped with fresh herbs in a black bowl
V Vegetarian NF Nut free LL Low lactose FOD Low FODMAP Main meal
Ingredients
Serves
people
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 and 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.

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.

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.

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 -
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
Early childhood services OSHC Allergy Friendly +1
Magarina firinda (Cypriot beef pasta bake)
SF NF LF GF EF DF
Early childhood services OSHC Main meal
Malaysian fish curry
SF NF LF GF EF DF
Early childhood services OSHC Main meal
Chicken Picadillo
GF FS EF DF SF NF +1
Early childhood services OSHC Main meal
Warrigal greens pesto spaghetti
EF DF VG V NF LF +1
Early childhood services OSHC Main meal
Tofu Larb
VG V NF LF FS EF +1
Early childhood services OSHC Main meal
Nasi Goreng
VG NF LF FS DF
Food Allergies and Intolerances Case Study – Sherbrooke Family and Children’s Care
Allergies & intolerances +1
Early childhood services +1
Allergy Case Study Goodstart Hampton Park – Coral Drive
Allergies & intolerances
Early childhood services +1
Mini Professional Development Session 3
Health promoter resources +1
Early childhood services
Find a Cooks Network near you
Health promoter resources +2

Cooks’ Network Directory is a list of existing cooks’ networks...

Early childhood services
Mini Professional Development Session 2
Health promoter resources +1
Early childhood services
Mini Professional Development Session 1
Health promoter resources +1
Early childhood services

Written and reviewed by dietitians and nutritionists at National Nutrition Foundation, with support from the Victorian Government.

 
Copyright © State of Victoria 2025.