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Crispy Kale and Shiitake Fried Rice

Crispy Kale and Shiitake Fried Rice for a Quick Healthy Meal

A vibrant and nutritious Crispy Kale and Shiitake Fried Rice that can be prepared in one pan for a quick healthy meal.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 plates
Course: Lunch
Cuisine: Asian, Vegetarian
Calories: 400

Ingredients
  

For the Rice
  • 1 cup long-grain rice Substitute with brown rice for added nutrients.
  • 2 cups vegetable broth or water Use low-sodium broth for better control over salt levels.
For the Sautéed Vegetables
  • 2 tablespoons vegetable oil Can substitute with olive oil or sesame oil for added flavor.
  • 8 ounces shiitake mushrooms Replace with button mushrooms for a more budget-friendly option.
  • 2 cups kale Substitute with spinach for a milder taste.
  • 1 medium carrot Can swap with bell peppers for a different flavor profile.
  • 1 cup snap peas Substitute with green beans for a similar texture.
  • 3 stalks green onions Can replace with chopped shallots or red onion.
  • 2 cloves garlic Use garlic powder if fresh is not available.
For Seasoning
  • 2 tablespoons soy sauce Use tamari to keep it gluten-free.
  • 1 tablespoon sesame oil Optional to enhance taste.
  • to taste salt
  • to taste black pepper
For Garnishing
  • to taste sesame seeds Optional garnish for extra nuttiness.

Equipment

  • medium saucepan
  • large skillet

Method
 

Step-by-Step Instructions
  1. Rinse 1 cup of long-grain rice until the water runs clear. Combine with 2 cups of vegetable broth or water in a medium saucepan, bring to a boil, then simmer covered for 15-18 minutes.
  2. Prepare vegetables by slicing 8 ounces of shiitake mushrooms, dicing 1 medium carrot, trimming 1 cup of snap peas, and tearing 2 cups of kale into bite-sized pieces.
  3. Heat a large skillet over medium heat. Add 2 tablespoons of vegetable oil and sauté shiitake mushrooms for 4-5 minutes until golden brown.
  4. In the same skillet, add more vegetable oil if needed and sauté the torn kale for 2-3 minutes until crispy.
  5. Sauté diced carrot and trimmed snap peas in the skillet for 3-4 minutes, then add 2 cloves of minced garlic and cook for an additional minute.
  6. Reduce heat to medium, stir in the cooked rice, sautéed mushrooms, and crispy kale. Add 2 tablespoons of soy sauce and 1 tablespoon of sesame oil, then mix well.
  7. Stir-fry for another 2-3 minutes until heated through and ingredients are well combined.
  8. Remove from heat, transfer to serving plates, and sprinkle with sesame seeds before serving.

Nutrition

Serving: 1plateCalories: 400kcalCarbohydrates: 60gProtein: 10gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gSodium: 600mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 1000IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

Rinse the rice thoroughly to prevent gumminess. Always use fresh vegetables for the best flavor and texture.

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