Vegetable Fried Rice
Global • halal_safe
How to Make Vegetable Fried Rice (Traditional & Healthy Version)
Vegetable Fried Rice, or Nasi Goreng Sayur, is a beloved Malaysian lunch staple that beautifully reflects the multicultural heritage of Malaysia. Drawing inspiration from Malay, Chinese, and Indian culinary traditions, this dish combines fragrant rice with a medley of local vegetables and aromatic spices. It’s a flavorful, satisfying meal that can be found at hawker stalls, family tables, and festive gatherings throughout Malaysia. The use of fresh local ingredients like pandan leaves and serai (lemongrass) adds a signature aroma, while soy sauce and spring onions bring depth and brightness. The taste is subtly spicy, savory, and layered with umami, making it a crowd-pleaser for vegetarians and anyone seeking a lighter meal. Vegetable Fried Rice is perfect for health-conscious eaters, allowing for customization with seasonal vegetables and minimizing oil. It’s an excellent option for those tracking calories, as it’s loaded with fiber, vitamins, and minerals. Enjoying this dish connects you to Malaysia’s vibrant food culture, where simple ingredients are transformed into wholesome, delicious meals that nourish the body and delight the senses.
Ingredients(for 1 large bowl per serving)
- 2 cups Cooked white rice (Nasi putih)
- 1/2 cup, diced Carrot (Lobak merah)
- 1/2 cup, chopped Long beans (Kacang panjang)
- 1/2 cup, shredded Cabbage (Kubis)
- 1/4 cup, diced Red bell pepper (Lada benggala merah)
- 2 stalks, chopped Spring onions (Daun bawang)
- 2 cloves, minced Garlic (Bawang putih)
- 1 stalk, finely chopped Serai (lemongrass) (Optional for aroma) - optional
- 1 leaf, knotted Pandan leaf (Daun pandan) - optional
- 1 tablespoon Soy sauce (Kicap)
- 1 tablespoon Vegetable oil (Minyak sayur)
- 1/4 teaspoon Black pepper (Lada hitam)
- 1/4 teaspoon Salt (Garam)
Instructions
- 1
Prepare all vegetables by washing, peeling, and chopping them as indicated. Mince garlic and chop serai (lemongrass) finely. Knot the pandan leaf for easy removal later.
5 minutes
Cut vegetables uniformly for even cooking and attractive presentation.
- 2
Heat vegetable oil in a wok or large pan over medium heat. Add garlic, serai, and pandan leaf. Sauté until fragrant, about 2 minutes.
2 minutes
Ensure garlic does not burn for optimal flavor.
- 3
Add carrots, long beans, bell pepper, and cabbage. Stir-fry for 3-4 minutes until vegetables are slightly tender but still crisp.
4 minutes
Keep stirring to avoid sticking and maintain crunchiness.
- 4
Push vegetables to the side and add cooked rice. Mix gently, combining rice and vegetables evenly. Remove pandan leaf.
5 minutes
Use day-old rice for better texture and less clumping.
Why This Dish is Healthy
This dish is a healthy choice as it emphasizes whole, nutrient-rich ingredients with minimal added fat or sodium. The use of a variety of vegetables increases the fiber and micronutrient content, helping with weight management and overall wellness. It’s customizable for dietary needs, making it suitable for vegetarians, those aiming for weight loss, and people with diabetes, especially when using brown rice or reducing soy sauce.
Vegetable Fried Rice is loaded with fiber from a variety of local vegetables like kacang panjang and kubis, supporting digestive health and satiety. The dish provides essential vitamins (A, C, K) and minerals such as potassium and magnesium. Using minimal oil and soy sauce helps keep the fat and sodium content low, making it ideal for calorie tracking. Plant-based proteins from vegetables and rice contribute to balanced macros, while the addition of lemongrass and pandan brings antioxidants and digestive benefits.
Pro Tips
- 💡Tip 1: Use day-old rice for the best texture and non-sticky grains.
- 💡Tip 2: Incorporate seasonal local vegetables for freshness and variety.
- 💡Tip 3: Add a knotted pandan leaf during cooking for authentic aroma.
Storage & Serving
Store leftover Vegetable Fried Rice in an airtight container in the refrigerator for up to 2 days. Reheat in a wok or microwave, adding a splash of water to restore moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
