Nasi Goreng with Prawns
Indonesian • All Foods
How to Make Vegetarian Nasi Goreng (Traditional & Healthy Version)
Nasi Goreng, meaning 'fried rice' in Bahasa Indonesia, is the national dish of Indonesia and has found fans across the globe—including in India, where Indo-Asian flavors are celebrated. Traditionally made with a mix of aromatic spices, leftover rice, and protein, this healthy vegetarian Nasi Goreng skips the prawns and adds loads of fresh vegetables and plant-based protein, making it perfect for Indian vegetarians and calorie-conscious food lovers. The dish is known for its unique umami flavor profile, often achieved with kecap manis (sweet soy sauce) and sambal oelek (chili paste). Our healthy version uses minimal oil, brown rice for extra fiber, and increases the vegetable content for a wholesome meal. This makes it an excellent snack or light meal, whether for breakfast, lunch, or as a lunchbox option. Loved for its adaptability, Nasi Goreng beautifully blends with Indian tastes—think of it as the Asian cousin of our beloved tawa fried pulao, but with a Southeast Asian twist. Nasi Goreng is a great choice for those seeking global flavors with health in mind. In modern Indian homes, global fusion snacks like this are gaining popularity for their taste, ease, and nutrition. Whether you’re a student, a busy professional, or a homemaker, this recipe brings Asian street food flair to your kitchen without compromising your health goals.
Ingredients(for 1 medium bowl (approx. 200g cooked rice with vegetables))
- 2 cups Cooked brown rice (preferably a day old for best texture)
- 1/2 cup Carrot (finely chopped)
- 1/2 cup Green beans (chopped)
- 1/2 cup Red bell pepper (thinly sliced)
- 1 small Onion (finely sliced)
- 3 cloves Garlic (minced)
- 100g Tofu (cubed (for protein))
- 2 tbsp Kecap manis (or dark soy sauce + 1 tsp jaggery) (Indonesian sweet soy sauce)
- 1 tsp Sambal oelek or green chili paste (adjust to taste) - optional
- 1 tbsp Oil (sesame or sunflower) (use minimal for stir-frying)
- 2 tbsp Spring onions (chopped, for garnish) - optional
- to taste Salt
- 1/4 tsp Pepper (freshly ground)
- 2 Lime wedges (for serving) - optional
Instructions
- 1
Prepare all ingredients: chop vegetables, cube tofu, mince garlic, and slice onions. Ensure rice is cooked and cooled to avoid soggy fried rice.
5 minutes
Day-old rice gives the best texture; spread freshly cooked rice on a plate to cool if needed.
- 2
Heat oil in a large nonstick kadhai or wok on medium-high flame. Add garlic and onions, sauté until fragrant and translucent.
3 minutes
Do not burn garlic; keep stirring continuously.
- 3
Add carrots, green beans, and bell pepper. Stir-fry on high heat until vegetables are just tender but still crisp.
4 minutes
High heat helps retain crunch and nutrients in veggies.
- 4
Add cubed tofu and stir-fry gently for 2 minutes, allowing tofu to get a slight golden color on the edges.
2 minutes
Use firm tofu to avoid breaking during stir-fry.
Why This Dish is Healthy
This healthy Nasi Goreng uses brown rice for lower glycemic index and higher fiber compared to white rice, making it suitable for weight management and diabetes-friendly diets. The addition of tofu boosts protein, helping with muscle repair and satiety. With lots of vegetables and minimal oil, it supports heart health, digestion, and overall wellness. It's a complete meal that fits into a balanced Indian diet and is perfect for anyone looking for nutritious snack recipes.
Vegetarian Nasi Goreng with brown rice is high in dietary fiber, plant-based protein (from tofu), and essential vitamins and minerals from assorted vegetables. Brown rice provides complex carbohydrates and B vitamins, while colorful veggies deliver antioxidants and micronutrients like vitamin C, vitamin A, and potassium. Using minimal oil helps keep the fat content low, making it a light yet satiating option for those tracking calories or macros.
Pro Tips
- 💡Tip 1: Use day-old brown rice for best texture and less stickiness.
- 💡Tip 2: Stir-fry on high heat for authentic smoky flavor.
- 💡Tip 3: Add a squeeze of lime just before eating to enhance freshness.
- 💡Tip 4: Use a wide kadhai or wok for even cooking.
- 💡Tip 5: Prep all ingredients before starting for quick cooking.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat in a nonstick pan or microwave before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 430.0 kcal |
| Protein | 7.1 g |
| Carbohydrates | 22.5 g |
| Total Fat | 4.2 g |
| Fiber | 1.2 g |
| Sugars | 1.1 g |
| Iron | 1.0 mg |
| Calcium | 22.0 mg |
| Sodium | 540.0 mg |
| Potassium | 180.0 mg |
| Cholesterol | 55.0 mg |
| Vitamin A | 120.0 IU |
| Vitamin C | 3.5 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 85.0 mg |
| Vitamin D | 0.7 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.9 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.5 µg |
| Folate | 28.0 µg |
