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How to make Meal Prep Vegetarian Fried Rice Freezer

Meal Prep Vegetarian Fried Rice Freezer

If you’re thinking about meal prep vegetarian fried rice, you might wonder what complements it. A few simple options come to mind.
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Servings: 7
Course: Main Course
Cuisine: American
Calories: 326

Ingredients
  

  • 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

Equipment

  • skillet

Method
 

Step 1: Prepare the Rice
  1. 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
  1. 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
  1. 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
  1. 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
  1. 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
  1. Divide the fried rice into freezer-safe containers. Note the date on each container, and store them in the freezer.

Nutrition

Serving: 172gCalories: 326kcalCarbohydrates: 37gProtein: 12gFat: 22.8gSaturated Fat: 7.4gCholesterol: 158mgSodium: 442mgFiber: 14gSugar: 3g

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.
 

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