Healthy Spring Vegetable "Fried" Rice

Wednesday, April 16, 2014

If I'm being completely honest with you, creating interesting dinners for myself has not one of my priorities lately.  In fact, I made nutritional yeast roasted vegetables served on a bed of spinach with lentils every night for the last two weeks.  It fulfilled my main requirement- get as many veggies into my body as possible.  That's my rule.

But, on Sunday, I was ever so slightly inspired by the open windows and beautiful weather outside that I wanted to mix it up a little.  And by a little, I mean that it couldn't take more than 45 minutes to make, must fulfill my veggie requirements, and had to highlight my newest favorite spring vegetable- asparagus.  

I threw together this healthy spring vegetable brown rice and immediately fell in love with how all the different vegetables came together so perfectly to create such a simple, but incredibly healthy and hearty dish.  It may not be everyone's definition of a fancy dinner, but compared to my other meals of late, I felt as if I was eating like a queen.  My favorite part was that I chopped all of the vegetables small enough to eat it with a spoon.  It's the little things.

Healthy spring vegetable "fried" rice
serves one to two
1/2 c water
1/4 c uncooked brown rice
1/2 tsp olive oil (or toasted sesame seed oil)
1/4 sweet onion, diced
3 cloves garlic, thinly sliced
2 baby bella mushrooms, sliced
1 carrot, thinly sliced
1/4 c zucchini, diced
4 stalks of asparagus, woody ends removed and chopped
4 brussels sprouts, sliced
1/2 small head of broccoli, chopped
1/2 c cauliflower, chopped
2 tbsp-1/4 c frozen peas
ume plum vinegar (or tamari), to serve

In a small pot, bring water to boil.  Add rice, cover, and reduce heat to low.  Cook for 35 minutes, then turn off heat.  Allow rice to cool and come to room temperature.  If time allows, chill in refrigerator.

Preheat cast iron skillet over medium heat.  Add oil, and saute onion and garlic until transparent.  Add mushrooms, carrot, and zucchini, and continue to saute until mushrooms release their moisture.  Add asparagus and brussels sprouts and saute for 3-5 minutes longer.  Add broccoli and cauliflower and continue to saute until broccoli turns bright green and is tender.  Toss in peas and brown rice and stir until rice is evenly distributed throughout vegetables and is warmed through.  Remove from heat and serve with several generous shakes of ume plum vinegar (or tamari).  Enjoy!


  1. That looks delicious and so packed with vegetables! I prefer my fried rice to be much heavier handed on the vegetable side and less so on the rice side. So this fills my preferences perfectly! I'm going to have to try ume plum vinegar on my fried rice next time. I have 2 bottles of it, but I've never used it.

  2. I love that you are all about the vegetables! I have never even heard of plum vinegar before this post. I will have to give it a try.

  3. I just bought some beautiful black forbidden rice...perfect backdrop for all these colorful veggies! Thanks for the recipe!

  4. Love fried rice! I've actually never made my own before. This needs to change!

  5. Yummm looks delicious. Pinning this for later!

  6. It looks really good. Think I'll be making it this weekend :)

  7. So weird -- I just made vegetable fried quinoa!!! Mine could have used more vegetables and yours looks delicious!

  8. YUM! Asparagus is my fave this time of year too, I can't get enough of it :0


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