Heart-Healthy Thai Fried Rice

Elevate your weeknight dinner with this vibrant and **Heart-Healthy Thai Fried Rice**, a wholesome twist on the beloved classic. Made with nutrient-packed brown rice and loaded with colorful veggies like red bell pepper, carrots, and peas, this dish is a feast for both the eyes and the palate. Flavored with aromatic garlic, ginger, a splash of low-sodium soy sauce, and a hint of lime, it strikes the perfect balance between savory and zesty. Toasted cashews add a delightful crunch, while fresh cilantro and green onions lend a burst of freshness. Ideal for a quick and healthy meal, this recipe comes together in just 30 minutes, making it perfect for busy weeknights. It’s naturally vegetarian, with gluten-free and vegan options, ensuring it suits a variety of dietary preferences. Whether you're craving a lighter take on fried rice or a nourishing dish full of flavor, this recipe is a must-try!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups Brown rice (cooked and cooled)
• 1 tablespoon Olive oil (or avocado oil)
• 3 cloves Garlic (minced)
• 1 teaspoon Fresh ginger (grated)
• 1 medium Red bell pepper (diced)
• 1 medium Carrot (diced)
• 0.5 cups Frozen green peas
• 3 stalks Green onions (sliced)
• 3 tablespoons Low-sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon Lime juice (freshly squeezed)
• 0.5 teaspoons Toasted sesame oil (optional, for flavor)
• 0.25 cups Fresh cilantro (chopped)
• 0.25 cups Unsalted cashews (toasted)
• 0.25 teaspoons Crushed red pepper flakes (optional, for heat)

Directions

Step 1

Cook and cool the brown rice ahead of time. For best results, use rice that has been refrigerated for at least 30 minutes to avoid sticking.

Step 2

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium heat.

Step 3

Add the minced garlic and grated ginger to the skillet, stirring frequently for 30 seconds until fragrant.

Step 4

Stir in the diced red bell pepper and carrot. Cook for about 3–4 minutes, or until the vegetables start to soften.

Step 5

Add the frozen peas and cook for an additional 2 minutes, stirring occasionally.

Step 6

Raise the heat to medium-high and add the cooked brown rice to the skillet. Stir everything together, breaking up any rice clumps with your spatula.

Step 7

Drizzle in the low-sodium soy sauce (or tamari) and freshly squeezed lime juice. Stir well so that the rice is evenly coated.

Step 8

If desired, add the toasted sesame oil and a pinch of crushed red pepper flakes for extra flavor.

Step 9

Remove the skillet from the heat. Toss in the sliced green onions, chopped cilantro, and toasted cashews. Stir gently to combine.

Step 10

Serve warm in bowls or on plates. If desired, garnish with additional cilantro or lime wedges on the side.

Nutrition Facts

Serving size	1122.5 grams (1122.5g)

Amount per serving	% Daily Value*
Calories	1169

Total Fat 34.90g	45%
Saturated Fat 5.90g	30%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 1617mg	70%
Total Carbohydrate 185.40g	67%
Dietary Fiber 23.30g	83%
Total Sugars 20.00g
Protein 31.90g	64%

Vitamin D 0IU	0%
Calcium 208mg	16%
Iron 8mg	46%
Potassium 1628mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.5%

Protein: 10.8%

Carbs: 62.7%