Vegetable Fried Rice ( Tiffin Recipe)
by Tarla Dalal
An all-time favourite tiffin treat, the Vegetable Fried Rice is a tasty and satiating one-dish meal, which can be made in minutes, but stays fresh for over five hours. The crunchy veggies add a splash of colours and myriad flavours to the dish, while the readily available sauces add an enjoyable pungency to it. The wide assortment of veggies and bean sprouts in the Fried Rice also ensure that your kids get ample nutrients.
Vegetable Fried Rice ( Tiffin Recipe) recipe - How to make Vegetable Fried Rice ( Tiffin Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1/2 cup finely chopped spring onions whites
1/4 cup finely chopped capsicum
2 tbsp finely chopped french beans
1/4 cup grated carrot
1/4 cup shredded cabbage
2 cups cooked rice (chawal) or leftover rice
1 tbsp oil
1 tsp garlic (lehsun) paste
1 tsp soy sauce
1 tbsp tomato ketchup
1/4 cup bean sprouts
1/2 cup finely chopped spring onion greens
salt and to taste
- Method
- Heat the oil in a broad non-stick pan, add the garlic paste and sauté on a medium flame for a few seconds.
- Add the spring onion whites and sauté on a medium flame for 2 minutes.
- Add the capsicum, french beans, carrots and cabbage and sauté on a high flame for 3 to 4 minutes.
- 4. Add the soy sauce, tomato ketchup and bean sprouts and sauté on a high flame for 1 minute.
- Add the rice, spring onion greens, salt and pepper, mix gently and cook on a high flame for 2 to 3 minutes, while stirring occasionally.
How top pack
- How top pack
- Allow it to cool completely, and pack in an air-tight tiffin box.
| Energy | 198 cal |
| Protein | 4.2 g |
| Carbohydrates | 34.4 g |
| Fiber | 3 g |
| Fat | 5.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 303.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 33.7 mg |
| Folic Acid | 17 mcg |
| Calcium | 29.9 mg |
| Iron | 1 mg |
| Magnesium | 46.2 mg |
| Phosphorus | 116.7 mg |
| Sodium | 173.9 mg |
| Potassium | 139.1 mg |
| Zinc | 0.7 mg |