Vegetable fried rice (no oil)

Vegetable fried rice (no oil) recipe videos

Vegetable fried rice (no oil) is a healthy, plant-based variation of the classic Chinese stir-fry dish, typically made by cooking pre-cooked rice with a colorful mix of vegetables like carrots, peas, corn, and bell peppers. It originates from Chinese cuisine, where fried rice is a staple home-cooked and street food dish, often adapted to use available ingredients.

🍽️ Nutrition at a glance

This dish is primarily high in carbohydrates from the rice, with a moderate amount of fiber and vitamins from the vegetables, and very low fat since no oil is used. A typical serving (about 1.5 cups) provides roughly 250-350 calories, along with key nutrients like vitamin A, vitamin C, and potassium.

Nutrition breakdown

Calories	180 kcal
Protein	5 g
Carbs	38 g
Fat	1.5 g
Fiber	3.5 g
Sugar	4 g
Sodium	480 mg
Potassium	320 mg
Iron	2.5 mg
Magnesium	45 mg
Phosphorus	110 mg
Vitamin C	15 mg
Vitamin A	90 µg RAE
Folate	60 µg
Manganese	1.8 mg

Per 1 cup (190 g) · estimated, varies by recipe

💡 What's interesting

Culturally, fried rice is a symbol of resourcefulness in Chinese cooking, traditionally made to repurpose leftover rice and reduce food waste. Nutritionally, the no-oil version is unique as it relies on techniques like using vegetable broth or non-stick pans to achieve a similar texture, making it a lighter option without sacrificing flavor.