5 from 141 votes
Healthy Sweet Potato Fried Rice
Healthy Sweet Potato Fried Rice features thinly sliced sweet potatoes, mushrooms, and aromatics like garlic and ginger sautéed with turmeric and sesame oil before combining with cooked rice. Soy sauce and vinegar add savory and tangy layers, while fresh herbs and optional add-ins like tofu or lentils offer freshness and protein. The dish has a balance of textures and warm, earthy flavors from the varied ingredients.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings:
4
servings
Calories:
468 kcal
Course:
Lunch, Dinner
Cuisine:
Asian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 468
% 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.