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Healthy Vegetarian Foods

Fried Rice 1, 2, 3

Gujarati households – practice and teach one and all – “No Waste” – it is something that is drummed into you from an early age and – the women are just so innovative in creating tasty new meals from leftovers. This “fried rice” recipe of mine – has its origins from the “no waste mantra” and cooking skills that I learned from my maternal grandmother.

A craving for a warm “one-bowl meal” – is where this recipe originated – some leftover cooked rice a few fresh veggies, seeds, spices, and maybe some yoghurt for added nutrition – and WOW! I have a tasty dish of fried rice with amped-up flavours of spices and not to mention all the nutrition and health benefits of the spices – eat it on its own or serve with some leafy green salad and – you are in winter heaven.

My fried rice is always prepared in my trusted –

A similar version of fried rice is featured here:-


Fried Rice with Veggies & Seeds

25ml neutral oil

3ml cumin seeds

100ml chopped onion

30ml mix of sunflower, pumpkin & sesame seeds

1-2 green/red chilli

5ml ginger paste

100ml finely chopped green beans

100ml peas

100ml sliced red or yellow pepper

500ml cooked rice

100ml plain yoghurt or vegan option

salt and pepper to taste

5ml sugar

15ml lemon juice

5ml lemon rind

30ml chopped spring onions

10ml sesame seeds – garnish


  • Heat oil in a pan and add the cumin seeds, then onion – allow onions to cook – add the seeds and then add the chilli and ginger paste
  • Lower heat and add the beans, peas and allow this to cook for a few minutes before tossing in the sliced peppers – continue cooking and stirring for a further 2-3 minutes
  • Toss in the cooked rice and lightly stir to ensure the rice is well mixed and blended with the veggies – now you can add the yoghurt if you choose to – the yoghurt enhances the tangy taste and adds a bit of protein to the dish
  • Now season to taste with the sugar, lemon juice and rind, salt, and pepper – and once again mix well
  • Garnish with spring onions and sesame seeds before serving


Fried Rice – Yoghurt

200ml plain yoghurt/vegan option

3ml turmeric powder

5ml mixture of cumin & coriander powder

5ml ginger paste

5ml red chilli powder (optional)

5ml salt

10ml lemon juice

2ml sugar

15ml chopped fresh coriander

15ml oil

5ml mustard seeds

500ml cooked rice



  • Mix yoghurt and ingredients till fresh coriander – beat well and keep aside till needed
  • Heat oil in a pan or wok – add the mustard seeds and allow to “snap crackle & pop” before adding the rice and turning down the heat
  • While stirring the rice – pour in the yoghurt mixture – and continue stirring till the rice and yoghurt is well mixed
  • This dish needs to be made and served immediately – eat and enjoy
  • It is nourishing, comforting, and warm – just what we need during these cold days


Fried Rice – Spinach & Peanuts

20ml oil

3ml mustard seeds

1-2 chopped green chilli

5ml ginger & garlic paste

500ml finely chopped spinach

3ml ground nutmeg

100ml salted roasted peanuts

500ml cooked rice

3ml lemon rind

3ml salt

10ml lemon juice


  • Heat oil in a pan and add the mustard seeds and allow them to pop before adding chilli, and ginger & garlic paste
  • Cook this for a minute before adding the spinach and nutmeg – allow this to cook till all the water has burnt out
  • Then add the peanuts and mix well into the spinach before adding the cooked rice – once again toss well so you have an even distribution of spinach, peanuts, and rice
  • Season with lemon rind, salt and lemon juice and serve warm

The above rice dishes can be served on their own or with a green salad or just some roasted


Green Salad

1 200g packet of mixed salad leaves or baby spinach leaves

45ml mix seeds

6-8 pieces of toasted tofu

Dressing made up of 10ml lemon juice and 10ml avocado oil

Salt & pepper to taste


  • Mix all the above, season with salt & pepper and dress with a mixture of avocado oil and lemon juice



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