Vegetable Fried Rice

Recipe by Owen Suter


My recipe is sustainable because it only uses ingredients that are available in NZ almost all year-round. It is also better for the planet as it does not contain meat, but it has eggs that contain protein in them.



Toppings of Crispy Shallots deliver the crunch and if you are brave enough to let your rice ‘catch’ a little when frying you can get lovely crunchy bits mixed through.


The rice will soak up the oil and the soy sauce, giving it a delicious soft and steamy texture. The vegetables will also have a lot of moisture in them.


As well as being full of moisture, the rice is slightly chewy, holding together the dish and stopping any sort of mushiness from happening.


The soy sauce and sesame oil will give the meal a delicious rich flavour, as well as the garlic and ginger giving it a bit of zing.


The fresh ginger and green veges will give it a lovely fresh taste. Almost all the produce can be very fresh and new.



The soy sauce is be salty, bringing out the flavours and tastes in the other fresh produce.


The caramelised veges will turn out sweet, as well as the white onion giving a delicious flavour.


The choice in veges can be useful for balancing out the sweetness with bitter, and broccoli can be added to add bitterness to the meal.


Again, the soy sauce is slightly sour, giving a nice acidity to the food.


The chilli flakes add a delicious level of spice that brings out and compliments the other flavours.


  • Around 4 tablespoons of vegetable oil
  • 2 eggs, whisked together
  • 2 white onions, finely chopped
  • 2 medium carrots, finely chopped
  • 2 cup additional veggies, cut into very small pieces for quick cooking; options include peas, asparagus, broccoli, cabbage or bell pepper
  • 1/4 teaspoon salt, more to taste
  • 1 tablespoon grated or finely minced fresh ginger
  • 2 large cloves garlic, pressed or minced
  • Pinch of chilli flakes
  • 2 cups cooked white or brown rice
  • 1 tablespoon soy sauce
  • 1 teaspoon toasted sesame oil
  • Chili-garlic sauce for serving (optional)
  • Crispy Shallots – lots 🙂


  1. Prep ingredients by whisking eggs together, cooking rice in a rice cooker or pot, cutting up veges etc.
  2. Heat a large cast-iron or stainless-steel frying pan over medium-high heat. (You could also use a wok if you have one!) Add 1 ½ teaspoons of vegetable oil and move to pan to coat the bottom. Add the whisked eggs and swirl the pan to spread them evenly. Cook until they are lightly cooked, flipping and stirring. Transfer eggs to a plate or bowl and break them up with a spatula or a fork.
  3. Scrape out the pan with a spatula or some sort of instrument that you can use to get the egg off. Add a tablespoon of oil to the pan and let it heat again.
  4. Add the 2 onions and carrots and cook until the onions are transparent, and the carrots are soft. (But not mushy!) This may take about 3-5 minutes.
  5. Add the remaining 2 cups of assorted vegetables along with salt. Continue to cook the veggies until they are completely cooked, around 3-5 minutes again.
  6. Transfer the contents of the pan to the plate with the cooked eggs. Return the pan to the heat and add 1 tablespoon of oil. Add the ginger, garlic and chilli flakes and cook until the garlic is soft and releasing fragrant smells.
  7. Add the cooked rice to the pan and cook, stirring frequently, until the rice is heated and combined with the garlic and ginger.
  8. Add the eggs, onions, carrots and assorted veges. Turn down the heat and add the soy sauce and toasted sesame oil. Add more salt and soy sauce to taste.
  9. Serve while warm with any sort of chilli sauce.


If cooking at home, you can use leftover rice instead of cooking more.

You can use garlic powder instead of fresh garlic, just add more oil along with the ginger and chili flakes.