bean sprouts fried rice recipe | Indian fried rice with bean sprouts | healthy sprouts fried rice |
by Tarla Dalal

bean sprouts fried rice recipe | healthy veg fried rice | Indian vegetable fried rice with bean sprouts | healthy sprouts fried rice | with 28 amazing images.

bean sprouts fried rice recipe | healthy veg fried rice | Indian vegetable fried rice with bean sprouts | healthy sprouts fried rice is a healthier variation of regular fried rice. Learn how to make Indian fried rice with bean sprouts.

To make bean sprouts fried rice, heat the oil in a broad non-stick pan, add the green chillies, capsicum and spring onion whites and sauté on a high flame for 1 to 2 minutes. Add the French beans, carrots, bean sprouts and celery and sauté on a high flame for 1 to 2 minutes. Add the brown rice, soy sauce, vinegar and salt and toss gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Serve immediately garnished with spring onion greens.

You will also be pleasantly surprised to know that famous dishes like fried rice are actually so simple that you do not need to go to a restaurant to enjoy its authentic flavour when you are looking for nourishing and wholesome options! This bean sprouts fried rice made in your own kitchen is the answer.

Relish this Chinese delicacy, while also getting a health boost from the sprouts. This Indian vegetable fried rice with bean sprouts makes use of brown rice along with a horde of veggies and bean sprouts. Further, the proportion of veggies is also more than the brown rice to add insoluble fibre to your diet.

The veggies in healthy veg fried rice are also a good source of vitamin A, vitamin C and other antioxidants which is a key to reduce inflammation in the body. These antioxidants also fight the harmful free radicals in the body thus protecting the cells and organs.

While this healthy sprouts fried rice can be consumed by diabetics, heart patients and weight-watchers, it is a mere treat which needs to be enjoyed in a small portion occasionally considering the carbs it lends.

Tips for bean sprouts fried rice. 1. To keep the rice grains separate, spread the cooked rice on a plate and allow it to cool. Then, rub a little oil on the cooked rice and keep aside till you require it. 2. You can use colourful capsicum to make it more appealing. 3. If you are making this fried rice for kids, then adjust the quantity of green chillies as per their liking.

Enjoy bean sprouts fried rice recipe | healthy veg fried rice | Indian vegetable fried rice with bean sprouts | healthy sprouts fried rice | with step by step photos.

Bean Sprouts Fried Rice, Healthy Sprouts Fried Rice

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Bean Sprouts Fried Rice, Healthy Sprouts Fried Rice recipe - How to make Bean Sprouts Fried Rice, Healthy Sprouts Fried Rice

For Bean Sprouts Fried Rice
3/4 cup bean sprouts
2 cups cooked brown rice , refer handy tip
2 tsp oil
1 1/2 tsp finely chopped green chillies
1/2 cup thinly sliced capsicum
1/2 cup finely chopped spring onions whites
1/2 cup diagonally cut and blanched french beans
1/2 cup thinly sliced carrots
1 tbsp finely chopped celery (ajmoda)
1 tsp soy sauce
1 tsp vinegar
salt to taste

For The Garnish
1 tbsp finely chopped spring onion greens

Method
For bean sprouts fried rice

To make bean sprouts fried rice, heat the oil in a broad non-stick pan, add the green chillies, capsicum and spring onion whites and sauté on a high flame for 1 to 2 minutes.
Add the french beans, carrots, bean sprouts and celery and sauté on a high flame for 1 to 2 minutes.
Add the brown rice, soy sauce, vinegar and salt and toss gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Serve the bean sprouts fried rice immediately garnished with spring onion greens.

Handy tip:

To make 2 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and approx. ¾ cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.

Nutrient values (Abbrv) per serving

Energy	150 cal
Protein	3.4 g
Carbohydrates	26.6 g
Fiber	2.8 g
Fat	3.4 g
Cholesterol	0 mg
Sodium	97.2 mg

Click here to view calories for Bean Sprouts Fried Rice, Healthy Sprouts Fried Rice

Bean Sprouts Fried Rice Video (Fibre rich recipe) by Tarla Dalal's Team

Bean Sprouts Fried Rice, Healthy Sprouts Fried Rice recipe with step by step photos

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what is bean sprouts fried rice made off?

Bean Sprouts Fried Rice is made of 3/4 cup bean sprouts, 2 cups cooked brown rice , refer handy tip, 2 tsp oil, 1 1/2 tsp finely chopped green chillies, 1/2 cup thinly sliced capsicum, 1/2 cup finely chopped spring onions whites, 1/2 cup french beans , diagonally cut and blanched, 1/2 cup thinly sliced carrots, 1 tbsp finely chopped celery (ajmoda), 1 tsp soy sauce, 1 tsp vinegar, salt to taste and 1 tbsp finely chopped spring onion greens.

making brown rice

To make the Brown Rice, wash the rice thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster. See how to cook brown rice Indian style.
Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan. Bring it to a boil.
Add the salt to taste. (1 tsp approx.)

Add the Brown Rice to this water and mix well.
Cook the Brown Rice for about 20 to 25 minutes or till it’s tender but the grains are separate. It should not be mushy.
Drain the rice using a sieve. You can rinse the brown rice under cold water so that it cools down quicky and there is no carry-over cooking.
Transfer the Brown Rice to a plate, spread it out. Use as required.

how to make bean sprouts fried rice

To make bean sprouts fried rice recipe | Indian fried rice with bean sprouts | healthy sprouts fried rice, heat 2 tsp oil in a broad non-stick pan.

Add 1 1/2 tsp finely chopped green chillies.
Add 1/2 cup thinly sliced capsicum.
Add 1/2 cup finely chopped spring onions whites.
Sauté on a high flame for 1 to 2 minutes.
Add 1/2 cup french beans , diagonally cut and blanched.

Add 1/2 cup thinly sliced carrot.
Add 3/4 cup bean sprouts (readily available in the market).
Add 1 tbsp finely chopped celery.
Sauté on a high flame for more 1 to 2 minutes.
Add 2 cups cooked brown rice, see above.

Add 1 tsp soy sauce.
Add 1 tsp vinegar.
Add salt to taste.
Toss gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Garnish with 1 tbsp finely chopped spring onion greens.

Serve bean sprouts fried rice recipe | Indian fried rice with bean sprouts | healthy sprouts fried rice hot.

tips for bean sprouts fried rice

To keep the rice grains separate, spread the cooked rice on a plate and allow it to cool. Then, rub a little oil on the cooked rice and keep aside till you require it.
You can use colourful capsicum to make it more appealing.
If you are making this fried rice for kids, then adjust the quantity of green chillies as per their liking.

health benefits of bean sprouts fried rice

Bean Sprouts Fried Rice – a wholesome rice delicacy.

Bean sprouts are low in calories and high in protein.
Brown rice is a tad healthier than white rice. Moreover, in this fried rice we have added more veggies than rice.
Capsicum and carrot are rich in vitamin A and vitamin C – 2 nutrients which act as antioxidant and help boost our immunity and ability to fight diseases.
French beans along with other veggies are rich in fibre – a nutrient which maintains digestive health. This fried rice yields 2.8 g of fibre per serving.
However, it is highly recommended that this fried rice be relished by diabetics and weight watchers only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular menu.