Edamame Fried Rice - Chef In You

Edamame Fried Rice by DK on Feb 4, 2015

Simple Fried Rice Recipe | Edamame Recipes | Egg Rice Recipes

In my quest to make filling yet nutritious meals, I have managed to collect abundant ideas from internet, cookbooks and magazines that's fabulous and yet budget friendly. Some I have adapted to suit our needs, few others used as a base for my own creation and rest made exactly the same way since they were just perfect for us. The senior needs variety with emphasis on protein while the junior needs nutrition from various sources with emphasis on calories. I need variety, period. So, no points of guessing who gets bored with the same menu in my house :)

This Edamame fried rice is perfect on so many levels. It covers many areas of the Food Pyramid. Fried rice is so easy to expand and adapt, so here, it features Edamame. Edamame is a powerhouse. It is low calorie sans cholesterol, an excellent source of protein, iron, as well as calcium. It provides all the essential amino acids providing healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.

OK OK, I will stop with the soybean PR. But I love it. Eggs are optional (I skip it for myself and add it separately for the boys). You can use Tofu, Paneer or any other source of protein instead if you like. Adapt this to your taste. I haven't added any heat to it, but if chilli rocks your world, go berserk with it :)

Cook time: Under 15 min
Prep time: Under 15 min
Serves: 3 people
Yields: Serves 2-4 people depending on the rest of the course

Ingredients

3 cups leftover cooked Brown Rice, preferably refrigerated overnight
1 Whole Egg - No eggs? See Tips
2 Egg Whites (or 1 whole egg)
1 tbsp Sesame Oil
1 small Onion, finely chopped
2-3 cloves Garlic, finely chopped
3-4 Scallions (green onions), thinly sliced
1/2 cup Bell Peppers, finely chopped
1 cup boiled Edamame
2 tbsp Soy Sauce( or Tamari), or to taste
Salt, Pepper and Chilli Flakes to taste

Tips

Eggs:
If out of eggs or if eggs are not your think (Vegan/Egg free diet), you can do any of the following :
1. Skip it completely. This is still filling without it.
2. Use Tofu instead. I would suggest Silken Tofu as the best substitute here.
3. Try crumbled Seitan or Tempeh. If using tempeh I would suggest browning it first since it reduces that characteristic bitterness of tempeh. Seitan is already precooked so its enough to add it towards the end.

Variation
Use Teriyaki sauce instead of Soy sauce to make Teriyaki Fried Rice!

Method

1. I whisk the eggs along with a pinch of salt, pepper and chilli flakes. Keep all the other ingredients ready.Heat a pan on high. Add oil and when hot, stir in onions, scallion whites, garlic and a little salt. Cook for 20-30 seconds.

2. Next add the bell peppers. I used a mix of green, red, yellow and orange bell peppers. Cook for another 30 seconds or so, until slightly soft. Make sure not to burn the vegetables.

3. Add the boiled edamame next. Stir for few more seconds.

4. Push the veggies to the side and in the same pan, add the whisked egg mixture.

5. Scramble it

6. and once it starts setting, mix it with the veggies.

7. Next add the soy sauce

8. and combine well.

9. The brown rice goes in last.

10. Combine until well mixed.

Garnish with scallion greens and serve with the accompaniment of your choice. For those wondering, the side dish is only Seitan - so yes purely vegetarian :)