The best part about this time of year is all the delicious local veggies that are in our store. We spotted the local garlic, broccoli, and carrots over in produce, and figured we could make a quick, easy, meal prep idea for lunch or dinner.
It’s vegan, full of nutrients from the locally sources food, and supports your local farmers. You could even spruce it up and add in some egg if you aren’t vegan to make it a traditional fried rice.
Check out the recipe below:
Healthy Local Veg Fried Rice
Serves two generous portions for a meal, or can be used as a side dish.
-1 1/2 cup of uncooked short brown rice (or preferred rice choice)
-liter of veg stock (put aside 3 tbsp for end)
-2 scallions, finely chopped
-2 cloves of garlic, finely chopped
-thumb size piece of ginger, finely chopped
-2 carrots, grated
-1 broccoli head, chopped fine including the stalk
-2 tbsp sesame seeds
-2 tbsp cumin
-3 tbsp tamari/soy sauce
-pinch of salt
optional: 1/2 tbsp of chili flakes
- Cook the rice by your preferred method of cooking (rice cooker, pressure cooker, stove top, etc) with half veg stock, half water.
- Put a large frying pan on high heat. Add garlic, ginger, and scallions with a pinch of salt. Let fry for a minute (oil is optional here, but to make it less calorically dense skip the oil).
- Add the grated carrots with a splash of water so it doesn’t stick to the pan. Stir.
- Add the head of broccoli and stalk. Let cook for a couple of minutes.
- Add the sesame seeds. Make sure they hit the pan so they toast nicely.
- Once the sesame seeds have toasted, add the rice, additional seasonings and the veg stock you put aside for moistening.
- Gently mix until seasoning is spread evenly and serve!
Now you have a deliciously easy meal prep for the next two days of lunches, or you can make a double recipe for the week!
It’s super healthy, vegan, and can be mixed up with different local veggies as the seasonal options change. It’s a fun way to incorporate nutritionally dense foods into a typically unhealthy dish!
Who doesn’t love fried rice?!
Until next time,
Recipe adapted from here.