Stir-fried brown rice with vegetables
Stir-fried brown rice with vegetables is a wholesome, savory dish where cooked brown rice is tossed in a hot wok with a colorful medley of vegetables like carrots, peas, bell peppers, and onions. Often seasoned with soy sauce or garlic, this simple yet satisfying meal has roots in various Asian cuisines, particularly Chinese and Southeast Asian home cooking, where it's valued as a nutritious way to use leftover rice.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates from the brown rice, with moderate protein and low fat, especially if prepared with minimal oil. It provides fiber, B vitamins, and minerals like magnesium and selenium from the whole grain, along with vitamins A and C from the vegetables, typically offering around 300-400 calories per serving depending on portion size and added ingredients.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 7 g |
| Carbs | 52 g |
| Fat | 6 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 380 mg |
| Potassium | 350 mg |
| Magnesium | 90 mg |
| Phosphorus | 180 mg |
| Manganese | 1.8 mg |
| Selenium | 19 mcg |
| Vitamin B6 | 0.3 mg |
| Folate | 45 mcg |
| Vitamin K | 25 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, stir-frying is a quintessential Chinese cooking technique that preserves the texture and nutrients of ingredients, making this dish a staple in everyday meals. Nutritionally, brown rice retains its bran and germ layers, offering more fiber and nutrients than white rice, which helps with sustained energy and digestive health.
