Vegetable fried rice with hemp seeds recipe


1 minutes

03 March 2021

An easy and delicious fried rice recipe from sports dietitian Julie Meek, with the secret nutrient boost of hemp seeds.

For a quick, healthy meal, a simple fried rice dish is an excellent trick to have up your sleeve – and it’s a great way to use up leftover veggies and rice.

You can use whatever veggies you like. Adding in lots of brightly coloured varieties gives you a good mix of vitamins and nutrients, so the more the better.1

This recipe also includes a special ingredient: hemp seeds. These tiny seeds are packed full of nutrients, with lots of protein, essential fatty acids and fibre.2

Hemp seeds are also one of very few plant foods containing all nine essential amino acids, and they bring a unique, nutty flavour to the dish.3

For an extra protein boost, you could also toss in some cooked chicken or prawns.


(Makes two serves)

  • 1 cup of cooked long-grain rice (make sure it’s cold – warm rice will go gluggy in the fry pan)
  • 2 eggs, whisked
  • 6 spring onions, sliced thinly
  • ½ cup frozen green peas
  • 2 cloves garlic, minced
  • 2 medium carrots, diced small
  • ½ small cauliflower, chopped into tiny florets
  • 4 tablespoons low salt soy sauce
  • 2 teaspoons oyster sauce
  • 1 tablespoon butter
  • ½ cup hemp seeds (also called hemp hearts)


  1. Heat ½ tablespoon of butter in a large frypan over medium heat until melted.
  2. Add eggs and cook until scrambled. Remove and transfer to a separate plate.
  3. Add the remaining butter to the frypan and add the carrots, cauliflower and garlic. Sauté for around 5 minutes until soft.
  4. Add the rice, spring onion, peas and sauces and stir until combined.
  5. Add in the eggs and hemp seeds and stir to combine.

1 Nutrition Australia
2 Euphatica: International Journal of Plant Breeding (2004)
3 Comprehensive Reviews in Food Science and Food Safety (2019)

Was this information helpful?

Your feedback is appreciated and helps us
provide more useful, relevant content.
We've received your response,
thanks for letting us know.


This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.