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A black bowl of Brown Rice Fried Rice with Vegetables and Eggs sitting on a red plate with chop sticks on the side.
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4.50 from 4 votes

BROWN RICE STIR FRY WITH VEGETABLES AND EGGS

Brown Rice Stir Fry with Vegetables and Eggs is a healthier, lower-calorie version of a traditional stir-fry, and it's incredibly delicious and filling!
Prep Time30 minutes
Cook Time15 minutes
Total Time45 minutes
Course: healthy main course, rice, Vegetable Recipes
Cuisine: Asian Inspired
Servings: 4 SERVINGS
Calories: 224kcal

Ingredients

  • 3 cups chicken broth beef or vegetable broth may be substituted
  • cups long-grain brown rice uncooked
  • 1 teaspoon coarse salt
  • ½ teaspoon black pepper
  • 1 clove garlic minced
  • 3 cups broccoli florets cut into ¼" pieces
  • 1 cup diced red pepper cut into ¼" pieces
  • cup frozen peas and carrots thawed
  • ½ cup chopped scallions
  • 3 eggs
  • 2 teaspoons soy sauce
  • ½ teaspoon black pepper
  • 1 teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • ¼ teaspoon ground ginger
  • 1 tablespoon sesame seeds

Instructions

To prepare the long-grain brown rice:

  • Bring 3 cups of broth that has been seasoned with salt, pepper, and minced garlic to a simmer on the stovetop.
  • Stir in the 1½ cups of uncooked brown rice, cover, simmer for 30 minutes, or until the liquid has been absorbed.
  • Fluff the rice with a fork or spoon, and continue with the recipe.

To prepare the vegetables and eggs:

  • Prepare the vegetables by chopping them into small (approximately ¼" pieces). *Note - the smaller the pieces, the quicker the cooking.
  • If using eggs, whisk together along with black pepper and soy sauce (a good substitution for salt in the eggs).

It's time to make the brown rice stir fry:

  • Heat grapeseed or canola oil in a large wok or skillet to high heat.
  • Add the diced vegetables, salt, pepper, red pepper flakes, occasionally stirring for approximately 3-4 minutes.
  • Add the cooked rice to the pan and the rice vinegar, sesame oil, and a touch of ground ginger. Stir well and cook until hot.
  • Add the whisked eggs to the pan, and cook, frequently stirring until the eggs are cooked.
  • Serve hot with chopped scallions and sesame seeds as garnish.

Nutrition

Serving: 1serving | Calories: 224kcal | Carbohydrates: 32g | Protein: 12g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 1506mg | Potassium: 659mg | Fiber: 6g | Sugar: 3g | Vitamin A: 6056IU | Vitamin C: 128mg | Calcium: 116mg | Iron: 3mg