In my quest to make filling yet nutritious meals, I have managed to collect abundant ideas from internet, cookbooks and magazines that’s fabulous and yet budget friendly. Some I have adapted to suit our needs, few others used as a base for my own creation and rest made exactly the same way since they were just perfect for us. The senior needs variety with emphasis on protein while the junior needs nutrition from various sources with emphasis on calories. I need variety, period. So, no points of guessing who gets bored with the same menu in my house 
This Edamame fried rice is perfect on so many levels. It covers many areas of the Food Pyramid. Fried rice is so easy to expand and adapt, so here, it features Edamame. Edamame is a powerhouse. It is low calorie sans cholesterol, an excellent source of protein, iron, as well as calcium. It provides all the essential amino acids providing healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
OK OK, I will stop with the soybean PR. But I love it. Eggs are optional (I skip it for myself and add it separately for the boys). You can use Tofu, Paneer or any other source of protein instead if you like. Adapt this to your taste. I haven’t added any heat to it, but if chilli rocks your world, go berserk with it
- 3 cups leftover cooked Brown Rice, preferably refrigerated overnight
- 1 Whole Egg – No eggs? See Tips
- 2 Egg Whites (or 1 whole egg)
- 1 tbsp Sesame Oil
- 1 small Onion, finely chopped
- 2-3 cloves Garlic, finely chopped
- 3-4 Scallions (green onions), thinly sliced
- 1/2 cup Bell Peppers, finely chopped
- 1 cup boiled Edamame
- 2 tbsp Soy Sauce( or Tamari), or to taste
- Salt, Pepper and Chilli Flakes to taste
Eggs:
If out of eggs or if eggs are not your think (Vegan/Egg free diet), you can do any of the following :
1. Skip it completely. This is still filling without it.
2. Use Tofu instead. I would suggest Silken Tofu as the best substitute here.
3. Try crumbled Seitan or Tempeh. If using tempeh I would suggest browning it first since it reduces that characteristic bitterness of tempeh. Seitan is already precooked so its enough to add it towards the end.
Variation
Use Teriyaki sauce instead of Soy sauce to make Teriyaki Fried Rice!
Related posts:
- Cashew Fried Rice
- Vegetable Fried Rice (Indo Chinese)
- Cauliflower Fried “Rice”
- Paneer Fried Rice
- 8 Fantastic Fried Rice Recipes from the Asian Continent
- Fried (Oca) Potato Rice
© DK for Chef In You, 2015. |
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Garnish with scallion greens and serve with the accompaniment of your choice. For those wondering, the side dish is only Seitan – so yes purely vegetarian