Healthy Vegetable Fried Brown Rice

Healthy Vegetable Fried Brown Rice is a quick, easy, vegan, gluten free and delicious fried rice cooked with brown rice and lots of vegetables. Brown rice makes it high in fibre and low in GI. Different veggies increases the nutritional level of rice. This rice is a one meal dish and is perfect for healthy lunch boxes or a satisfying dinner.

Course brunch, dinner, Global, gluten free, lunch, Main Dish, one meal dish, vegan, vegetables

Cuisine Global

Keyword brownrice, glutenfree, greenveggie, healthy, highfibre, lunchbox, mixedvegetables,, mushroom, onemealdish, potluck, vegan, veggieloaded

Prep Time 15 minutes

Cook Time 40 minutes

Servings people

Calories 281kcal

Equipment

pressure cooker
heavy bottom wok or pan
spatula
knife
spoon
small bowl

Ingredients

1 cup brown rice soak in hot water for 30 minutes
3 cup water
1 tbsp oil
8 clove garlic finely chopped
1 inch ginger peeled and finely chopped
1 green chili finely chopped
1 onion chopped
1 green capsicum chopped
1 red capsicum chopped
1/4 cup peas boiled
1/4 cup sweet corn kernels boiled
8 mushroom sliced
2 cup cabbage thinly shredded or sliced
3 tsp soy sauce
1 tsp red chili sauce
1 tsp black pepper powder or coarsely crushed
salt as per taste

Instructions

Wash and soak the brown rice in hot water for 30 minutes. (Since brown rice takes longer to cook, i prefer soaking it in hot water).
Pressure cook the soaked and drained brown rice with 3 cups of water and salt for 6-7 whistles. Let it cool and remove the whistle. Stir gently the rice with fork and losen. (Alternatively you can cook the brown rice in pot. Cook 1 cup of soaked brown rice with three cups of water and salt. Once the mixture starts to boil, cover and simmer on low heat for 20 minutes or till water is nicely absorbed and rice cooked). We at my home prefer softly cooked brown rice and hence i pressure cook it. (You can also follow the instruction of the packet of the brown rice and cook the method that suits you).
Heat oil in a heavy bottom wok/ kadhai or pan on high heat. Add chopped garlic, ginger and chili. Saute well till golden. Add chopped onions.
Add the chopped red and green capsicum and saute for 2 minutes on high heat.
Add shredded cabbage.
Saute on high heat till cabbage shrinks.
Add sliced mushrooms and saute for a minute on high heat.
Add boiled peas and corn. Mix well.
Add the cooked brown rice, salt, black pepper coarsely grounded or powder and soy sauce.
Mix well and add chili sauce. (Add as per the spice level needed. We prefer less spicy at home as my son was also eating it). Mix gently.
Add baby spinach leaves or any chopped spinach. Toss gently and cook for a minute till spinach shrinks. The Healthy Vegetable Fried Brown Rice is ready to serve.
Grease a small bowl with oil. Fill it with the fried brown rice. Gently press. Put the inverted serving dish on it. Flip. Gently remove the bowl and serve the brown rice hot.

Nutrition