If you’re thinking about meal prep vegetarian fried rice, you might wonder what complements it. A few simple options come to mind.
Fresh Salad: A crisp garden salad with a light vinaigrette can offer a refreshing contrast. Adding seasonal veggies will enhance the color and flavor.
Spring Rolls: These can elevate your meal. They’re crunchy, light, and are perfect for dipping. Choose a peanut or hoisin sauce for an extra zing.
Soup: A warm bowl of miso soup pairs perfectly. It’s comforting and adds a broth-like texture that complements fried rice beautifully.
Stir-Fried Greens: Sautéed bok choy or kale with garlic adds nutrition and a flavor boost.
Let’s face it: meal prep can sometimes feel like a chore. But what if you could turn a mundane task into something positively delightful? Enter meal prep vegetarian fried rice! This dish is versatile, easy to prepare, and incredibly satisfying. If you haven’t tried it yet, you’re in for a treat. Imagine reaching into your freezer on a busy weekday and pulling out a hearty meal that’s both nutritious and bursting with flavor.
What is Meal Prep Vegetarian Fried Rice Freezer?
Meal prep vegetarian fried rice is a carefully crafted dish designed for convenience. It’s a hearty combination of rice and vegetables that you can prepare well in advance, portion out, and freeze. Later, all you need to do is heat it up, making meal time a breeze.
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Why This Recipe Works?
This recipe shines for several reasons, and I want to share why it ticks all the boxes for anyone wanting to streamline their kitchen routine.
1. Easy to Make: From start to finish, it takes less than an hour to prepare. Fewer dishes to wash and no elaborate cooking techniques mean less time in the kitchen.
2. Nutritious: Packed with a rainbow of veggies and healthy carbohydrates, this fried rice delivers essential vitamins and minerals. Each ingredient has a role in making this meal balanced.
3. Freezer-Friendly: The beauty of this dish is in its freeze-and-reheat nature. You can make a large batch, freeze portions, and enjoy them weeks later. No need for takeout!
4. Fully Customizable: Cater to your preferences! Whether you want to add tofu, switch out vegetables, or adjust spices, this dish adapts easily based on what’s in your fridge or pantry.
Ingredients You’ll Need to Make This Meal Prep Vegetarian Fried Rice Freezer
- 3.5 cups cooked and cooled jasmine rice (day-old preferred)
- 2 tablespoons neutral vegetable oil, divided
- 6 large free-range eggs
- Salt and freshly ground black pepper, to taste
- 2 medium yellow onions, finely diced
- 3 tablespoons fresh ginger, grated
- 1 teaspoon finely chopped garlic (optional, for extra flavor)
- 2 medium carrots, peeled and finely chopped
- 1 red bell pepper, diced
- 6 oz green beans (about 2 cups), trimmed and cut into small pieces
- ¼ cup low-sodium soy sauce
- 1 tablespoon toasted sesame oil
- ¼ teaspoon sea salt (to taste)
- Garnish: 1 tablespoon toasted sesame seeds
How to Make These?
Step 1: Prepare the Rice
Start by cooking your jasmine rice according to package instructions. Once it’s cooked, let it cool, preferably overnight in the fridge. This helps the grains firm up and prevents mushiness.
Step 2: Scramble the Eggs
In a large skillet, heat 1 tablespoon of vegetable oil over medium heat. Crack the eggs into a bowl, whisk them until blended, and pour into the skillet. Scramble them until fully cooked. Season with a pinch of salt and pepper. Once done, set them aside in a separate bowl.
Step 3: Sauté the Vegetables
In the same skillet, add the remaining oil. Toss in the diced onions, ginger, and garlic if using. Sauté until the onions are translucent, about 3-5 minutes. Next, add the carrots, green beans, and red pepper. Cook until they are vibrant and tender, around 5-7 minutes.
Step 4: Combine Everything
Once the veggies are ready, stir in the cooled rice. Pour in the soy sauce and sesame oil. Mix thoroughly, ensuring the rice is coated evenly. Add back the scrambled eggs and combine everything gently.
Step 5: Taste and Adjust
Check for seasoning. If you need more flavor, sprinkle a bit more soy sauce or sea salt. Once satisfied, let it cool before portioning.
Step 6: Portion and Freeze
Divide the fried rice into freezer-safe containers. Note the date on each container, and store them in the freezer.
Tips
- Use Day-Old Rice: It’s drier, which helps prevent clumping. If you don’t have day-old, spread fresh rice on a baking sheet to cool before using.
- Mix and Match Veggies: Bell peppers, peas, and zucchini are great options. Just ensure the total amount remains similar.
- Don’t skip the Oils: Both vegetable and sesame oils contribute to taste and texture. Each has its unique flavor profile.
- Add Some Spice: If you like a kick, toss in some chili paste or fresh chilies during cooking.
- Garnish Wisely: Sesame seeds add a nice crunch. Consider chives or cilantro for freshness.
Nutrition Information
How to Store the Leftovers?
After cooking, let the fried rice cool completely. Once cooled, transfer it into airtight containers. You can store it in the fridge for up to three days or freeze it for up to one month. When ready to eat, reheat in the microwave or on a stovetop until steaming hot.
Recommended Side Dishes for Meal Prep Vegetarian Fried Rice Freezer
1. Cucumber Salad: A light, refreshing cucumber salad with a splash of vinegar adds zing to the meal. Just slice cucumbers, toss with salt, vinegar, and a pinch of sugar.
2. Edamame: Steamed edamame pods bring protein and crunch. Lightly sprinkle with sea salt for a tasty addition.
3. Miso Soup: Rich in umami flavor, miso soup is an easy side that warms the soul. Pair it with your fried rice for a complete meal.
4. Roasted Vegetables: Quick-roasted broccoli or Brussels sprouts add crispiness and a new flavor dimension. Drizzle with olive oil, season, and roast until golden.
Substitute Options for Ingredients
1. Rice: If you need a gluten-free option, quinoa or cauliflower rice can substitute jasmine rice. Both will change the texture but remain delicious.
2. Eggs: For a vegan alternative, consider using silken tofu or a chickpea flour scramble. Each will provide protein while keeping things plant-based.
3. Soy Sauce: If you’re avoiding soy, coconut aminos or liquid aminos serve as a great substitute with a similar flavor profile.
4. Veggies: Got no green beans or carrots? Celery, zucchini, or snap peas can easily be swapped in without compromising taste.
Meal Prep Vegetarian Fried Rice Freezer
Ingredients
Equipment
Method
- Start by cooking your jasmine rice according to package instructions. Once it’s cooked, let it cool, preferably overnight in the fridge. This helps the grains firm up and prevents mushiness.
- In a large skillet, heat 1 tablespoon of vegetable oil over medium heat. Crack the eggs into a bowl, whisk them until blended, and pour into the skillet. Scramble them until fully cooked. Season with a pinch of salt and pepper. Once done, set them aside in a separate bowl.
- In the same skillet, add the remaining oil. Toss in the diced onions, ginger, and garlic if using. Sauté until the onions are translucent, about 3-5 minutes. Next, add the carrots, green beans, and red pepper. Cook until they are vibrant and tender, around 5-7 minutes.
- Once the veggies are ready, stir in the cooled rice. Pour in the soy sauce and sesame oil. Mix thoroughly, ensuring the rice is coated evenly. Add back the scrambled eggs and combine everything gently.
- Check for seasoning. If you need more flavor, sprinkle a bit more soy sauce or sea salt. Once satisfied, let it cool before portioning.
- Divide the fried rice into freezer-safe containers. Note the date on each container, and store them in the freezer.
Nutrition
Notes
- Use Day-Old Rice: It’s drier, which helps prevent clumping. If you don’t have day-old, spread fresh rice on a baking sheet to cool before using.
- Mix and Match Veggies: Bell peppers, peas, and zucchini are great options. Just ensure the total amount remains similar.
- Don’t skip the Oils: Both vegetable and sesame oils contribute to taste and texture. Each has its unique flavor profile.
- Add Some Spice: If you like a kick, toss in some chili paste or fresh chilies during cooking.
- Garnish Wisely: Sesame seeds add a nice crunch. Consider chives or cilantro for freshness.
Tried this recipe?
Let us know how it was!Frequently Asked Questions
1. Can I use brown rice instead of jasmine?
Yes! Brown rice adds more fiber but may alter the cooking time. Ensure it’s cooked and cooled before using.
2. How many servings does this make?
The recipe typically makes about six servings. Adjust according to your needs!
3. Can I add protein like tofu or tempeh?
Absolutely. Cube and sauté them with the vegetables for added texture and nutrition.
4. Is this suitable for freezing?
Yes, it’s designed to freeze well. Just portion it correctly and store in airtight containers.
5. Can I make this in a one-pan style?
Certainly! Start with the eggs, remove them, sauté the veggies, then add everything back in the pan with the rice.
Conclusion
Meal prep on your terms! With this vegetarian fried rice, you can have healthy, delicious meals ready to go, saving you time and stress. Incorporating various veggies and flavors means you can keep this dish exciting each week while maintaining its nutritional integrity. Plus, throwing in some complementary sides elevates your dining experience even further. So, roll up your sleeves, embrace the kitchen, and enjoy the benefits of meal prep frying rice your way. Bon appétit!
