Healthy Sweet Potato Fried Rice
User Reviews
5
Healthy Sweet Potato Fried Rice
Description
This fried rice recipe begins with sautéing garlic, ginger, turmeric, and red onion in sesame oil to build an aromatic base. Mushrooms and thinly sliced sweet potatoes are added and cooked until tender, with water to help soften the sweet potatoes. Most vegetables are set aside while rice is added to the pan to crisp up slightly with added sesame oil, soy sauce, vinegar, salt, and pepper.
After the rice crisps, the sautéed veggies and optional protein additions such as baked tofu cubes, lentils, or peanuts are combined with the rice. Fresh cilantro or basil is stirred in just before serving, contributing bright herbal notes. The dish offers contrast between tender vegetables, slightly crisped rice, and savory, tangy seasonings.
This fried rice serves well as a flavorful vegetarian or vegan main course. Using chilled rice cooked in advance helps achieve the desired crisp texture without mushiness. Thin slicing sweet potatoes ensures they cook quickly and integrate smoothly.
Ingredients
- 1 Tablespoon sesame oil divided
- 4 garlic chopped, cloves
- 2 Tablespoons ginger fresh, chopped
- ½ teaspoon Turmeric ground
- 1 cup red onion thinly sliced
- 2 cups mushrooms thinly sliced
- 2 cups sweet potatoes thinly sliced
- 2 cups rice brown or white, cooked
- 2 Tablespoons soy sauce
- 1 Tablespoon vinegar rice, apple cider, balsamic
- ¾ teaspoon salt or more to taste
- ½ teaspoon black pepper
- ¼ cup cilantro chopped, optional, fresh
- ¼ cup basil chopped, optional, fresh
- tofu baked tofu cubes, cooked lentils, toasted peanuts, optional add-ins
- lentils
- bean sprouts
- peanuts
- peas
Instructions
- In your largest skillet, heat ½ tablespoon of sesame oil and lightly saute garlic, ginger, turmeric, and red onion for 1 to 2 minutes.
- Add mushrooms and saute until lightly browning, 2 to 3 minutes. Add sweet potato and stir to coat. Add 2 to 3 tablespoons of water and cover the skillet, let sweet potato cook for 3 to 4 minutes, until tender.
- Transfer 3/4 of the veggies to a bowl, and add rice to the remaining veggies in the skillet, along with half a tablespoon of sesame oil. (You want to have plenty of room for rice to move around and crisp up). Add soy sauce, vinegar, salt, and pepper. Stir to coat.
- Let cook uncovered for 2 to 3 minutes until rice is beginning to crisp up a bit. Add any of the optional add-ins, or leave as is. Add the rice and veggies from the bowl back to skillet and stir to heat through. Stir in cilantro or basil if using and serve immediately.
Notes
- Use a large pan or wok to allow rice to crisp without overcrowding.
- Prepare and chill rice a day ahead for best fried rice texture.
- Slice sweet potatoes thinly to ensure even and quick cooking.
- Add plant proteins like tofu or lentils to enhance heartiness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 468 kcal
% Daily Value*
| Calories | 468kcal | 23% |
| Carbohydrates | 95g | 32% |
| Protein | 11g | 22% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 986mg | 41% |
| Potassium | 607mg | 13% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 9583IU | 192% |
| Vitamin C | 7mg | 8% |
| Calcium | 70mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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