VEGETABLE FRIED RICE



This is the first time I prepared fried rice with brown rice and it did turn out very good. The carbohydrate value of brown rice is the same as white rice but the fiber content is double in brown rice when compared to white rice. Brown rice is also rich in B vitamins since it is unpolished. These days we try to include brown rice in our meals regularly. For those who are not so much into brown rice you can try it in pongal or bisebelbath and varieties like that where the rice is all mashed up. For this fried rice, I have also included some tofu to include some protein in the dish. Some scrambled eggs and chicken pieces can also be added here. A good idea to use up all the veggies for cleaning the refrigerator.

INGREDIENTS
1. Brown rice, 1 cup.
2. Red onion- 1.
3. Mixed vegetables like bell peppers, cabbage, carrots, beans, baby corn all chopped into long thin strips, about 1 to 1-1/2 cup.
4. Fresh or frozen peas and lima beans, 1/4th cup.
5. Extra-firm tofu, half of a small tub. This gives around 10 small-sized cubes.
6. Ginger-garlic paste, 1 teaspoon.
7. Soya sauce, 1 tablespoon.
8. Chili sauce, ¼ teaspoon.
9. Tomato sauce or ketchup, ¼ teaspoon (optional).
10. Salt and pepper as per taste.

PREPARATION
Cook the rice and let it cool. Fluff the grains with a fork once cooled. Cut the onions into long thin strips. Cut the tofu into small bite size pieces and then add the pieces to a pan sprayed with oil. Let them brown on one side (this takes up to 7-10 minutes on each side) and flip them over to brown on the other side. The tofu pieces will usually shrink nearly half of their original size when browned this way. Remove the tofu to a plate and add some oil to the same pan. Add the chopped onions to the pan and sauté them for a few minutes until the onions turn brown. Add the ginger-garlic paste now and sauté for a few more minutes. Then add the chopped vegetables, peas, and lima beans and keep sautéing them for a few minutes under high heat. The vegetables should be cooked just a little bit and still be crunchy. Add the sauces, salt, and pepper and mix everything well. Add the tofu pieces now and mix well. Lower the heat and add the cooked rice and keep mixing under low flame for a few minutes. Garnish with chopped scallions and serve hot.

45 comments:

Padma said...

Looks superb Gita. Nice dish using brown rice.

Nithu Bala said...

I like your idea of using brown rice..never tried..Thanks for giving the nutritional details..very nice click as well very healthy and delicious too..

Parita said...

Looks so healthy and inviting!

Nandini said...

Healthy and love this version of fried rice! Nice tips :)

kitchen queen said...

Aha! a very delicious and healthy veg fried rice.

Sushma Mallya said...

one of my favourite,using brown rice is a very healthy option....looks delicious with the veggies...

Hamaree Rasoi said...

Recently only we also have started having brown rice...(though not on regular basis) :-) A very healthy and delicious fried rice...
Deepa

shanthi said...

this is delicious with all healthy items

Cham said...

Tofu and brown rice- i would go with Brown rice but not rest of my family!

Tina said...

Never tried fried rice with brown rice..Sounds different and yummy...

Prathibha said...

Very healthy and nice recipe dear

shama said...

The recipe seems so close to what I experiment with!
Parotta must be tried!

Priya said...

Love ur idea of using brown rice, Great u have turned ur fried rice very much healthier than the usual one..

PALATABLE said...

Very healthy fried rice, great taste too.


http://treatntrick.blogspot.com

Rachana Kothari said...

Very healthy and delicious vegetable rice... a wholesome meal!

Deepa G Joshi said...

wow, what colorful and healthy rice..very yummy..great click.

www.foodlyrics.com

Asha said...

Colorful and love the baby corn.

simply.food said...

Healthy and delicious.Looks lovely I am sure it tastes great too.

Vrinda said...

Looks yumm..perfect comfort food...

Ramya Vijaykumar said...

I will definitely call you a smart chef know why every recipe of yours that I could recollect consist of a lotta veggies and I always love the choice of your ingredients, you make them lite and filling... Infact this fried rice too, love those veggies there good one!!!

Malar Gandhi said...

Thats very true, lots of fibre and vitamins in brown rice, also its glucose slowly seeps into the blood, unlike white rice...loved the idea of fried rice with tofu' chicken all the goodness in one dish:)

Kitchen Flavours said...

Simple, filling and yummy...

Nostalgia said...

Nice and simple rice that looks fantastic.. way to go. Thanks for sharing

AdukalaVishesham said...

fried rice with brown rice, interesting..and its very healthy too... nice post

Siddhi S said...

hey gita this fried rice luks yummmy...very nice idea of using brown rice...healthy one...

Usha said...

Looks delicious ! I love brown rice in fried rice and mixed vegetable rice etc, it really holds its shape too very easily !

Sarah Naveen said...

oh wow!!! looks so wonderful..Yummy n healthy

Aparna said...

new one, luks yummy dear:)making me hungry...

Shri said...

Looks delicious, Gita!

Uma said...

looks sooo delicious and tempting.

Kanchan said...

I love the way you innovate stuffs, brown rice for fried rice seems nice !

Valarmathi said...

Healthy and yummy, looks delicious.

Akal's Saappadu said...

sounds healthy and delicious !!!

Padhu said...

Healthy and yummy vegetable rice.Recently I started to have brown rice once in a week.

Gulmohar said...

Nice idea to use brown rice (my all time fav)Thanks for the great tips !

Babli said...

Fried rice looks delicious and mouth watering. New type of preparation using brown rice and I will definitely try your recipe. Lovely picture and wonderful presentation.

Devasena Hariharan said...

Looks good di!

Jagruti said...

Hi Gita I would like to share an award with you, please collect it from my blog...

Viki's Kitchen said...

Fried rice with brown rice seems a great idea dear. Thanks for the recipe. Very lovely fried rice Gita.

Kalai said...

All healthy vegetables.Nice one Never added brocoli to fried rice. But looking at urs guess, next time I will use it.

Ramya Manja said...

Bumped in here for the first time,liked it a lot,I must say u have an amazing space here..

Vegetable Fried rice looks heavenly delicious,super tempting..

Keep rocking...

AnuSriram said...

Looks inviting! One of my favourite..

Mythreyi Dilip said...

More healthier fried rice, gr8 idea da!!!!

Anjum said...

Really good.Very healthy n yummy.
Do drop by at http://anjuskitchentreasures.blogspot.com/

Atlanta Plastic Surgeons said...

fried rice and noodles a very easy and nice way to push in some vegetable that the children do not like to eat.It is very healthy to have vegetable at least 6 servings per week.
gastric bypass surgery Los Angeles