Vegetable fried rice with hemp seeds recipe

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.

Ingredients

(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)

Method

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.

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