Edamame fried rice is a delightful twist on traditional fried rice, packed with protein and fiber. This colorful dish combines the nutty flavor of brown rice with the vibrant crunch of edamame and carrots, all brought together with a touch of soy sauce. Perfect for a quick weeknight meal or a satisfying lunch, this recipe is both nutritious and delicious.
Photos of Edamame Fried Rice Recipe
Some ingredients in this recipe might not be staples in your pantry. Edamame are young, green soybeans that can often be found in the frozen section of the supermarket. Smart Balance oil is a blend of oils designed for heart health and can be substituted with any light cooking oil if it's not available. Make sure to get shelled edamame for ease of preparation.
Ingredients For Edamame Fried Rice
Brown rice: Leftover cooked rice provides the best texture for fried rice.
Egg whites: Adds protein and lightness to the dish.
Whole egg: Adds richness and flavor.
Smart Balance oil: A heart-healthy oil blend, good for high-heat cooking.
Onion: Adds a sweet and savory base flavor.
Garlic: Provides a pungent and aromatic flavor.
Scallions: Adds crunch and a mild onion flavor; use the whites and greens separately.
Carrots: Adds color and a sweet crunch to the dish.
Cooking spray: Helps prevent the eggs from sticking to the pan.
Edamame: Adds a nutty flavor and extra protein.
Soy sauce: Adds umami and saltiness to tie the flavors together.
Salt: Enhances the overall flavor of the dish.
Fresh pepper: Adds a hint of heat and complexity.
One reader, Candis Jackman says:
This edamame fried rice recipe is a delightful, healthy twist on a classic dish. The flavors blend perfectly, and the edamame adds a great texture. It's quick to make and perfect for using up leftover rice. Highly recommend!
Key Techniques for Crafting Edamame Fried Rice
How to whisk eggs: Use a fork or a whisk to beat the egg whites and whole egg together until they are fully combined and slightly frothy. How to cook eggs in a wok: Spray the wok with cooking spray, pour in the whisked eggs, and stir continuously until they are fully cooked and scrambled. How to cook vegetables in a wok: Add oil to the hot wok, then add the onions, scallion whites, carrots, and garlic. Stir-fry for 30 to 60 seconds, being careful not to burn the garlic. How to stir-fry rice: Add the cooked brown rice to the wok with the vegetables and stir well for a few minutes to heat through. How to combine ingredients in a wok: Add the cooked egg, soy sauce, scallion greens, and edamame to the rice and vegetables, mixing well for about 3 to 4 minutes until everything is heated through and well combined.
How To Make Edamame Fried Rice
That sweet, fermented flavor of the edamame adds a semi-strong, fresh taste in fried rice. If you want a umami-filled dish, make sure to cook this.
Serves:
Ingredients
- 3cupsleftover cooked brown rice
- 2egg whites,scrambled
- 1whole egg,scrambled
- 1tbspSmart Balance oil
- ½onion,chopped
- 2clovesgarlic,diced
- 5scallions,chopped, whites and greens separated
- ½cupshredded carrots
- cooking spray
- 1cupready-to-eat shelled edamame
- 2tbspsoy sauce
- salt and fresh pepper,to taste
Instructions
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Whisk eggs and egg whites, season with salt and pepper.
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In a hot wok, spray a little oil and cook the eggs.
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When cooked, remove from pan and set aside.
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Let the wok get really hot.
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Add oil and cook onions, scallion whites, carrots and garlic for about 30 to 60 seconds, careful not to burn.
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Add brown rice and stir well a few minutes to heat through.
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Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3 to 4 minutes.
Recipe Notes
- Substitute soy sauce with tamari for a gluten-free alternative.
Nutrition
- Calories: 213.68kcal
- Fat: 7.23g
- Saturated Fat: 0.87g
- Trans Fat: 0.01g
- Monounsaturated Fat: 3.60g
- Polyunsaturated Fat: 2.23g
- Carbohydrates: 29.92g
- Fiber: 4.09g
- Sugar: 1.90g
- Protein: 7.93g
- Cholesterol: 26.66mg
- Sodium: 428.02mg
- Calcium: 51.44mg
- Potassium: 330.58mg
- Iron: 1.62mg
- Vitamin A: 102.75µg
- Vitamin C: 5.61mg
Elevate Your Fried Rice Game with This Technique Tip
To achieve the perfect texture for fried rice, make sure your leftover cooked brown rice is cold and slightly dried out. Freshly cooked rice can be too moist and sticky, which won't give you that desired separated grain texture. Spread the rice out on a baking sheet and refrigerate it for at least an hour before using.
Time-Saving Tips for Preparing This Recipe
Prep ingredients in advance: Chop onions, garlic, and scallions ahead of time and store them in the fridge.
Use pre-cooked rice: Utilize leftover brown rice or buy pre-cooked rice to save cooking time.
Ready-to-eat edamame: Purchase shelled edamame that's already cooked to skip boiling.
One-pan cooking: Use a wok to cook everything in one go, reducing cleanup time.
Quick egg prep: Whisk eggs and egg whites together before starting to streamline the process.
Substitute Ingredients For Edamame Fried Rice Recipe
leftover cooked brown rice - Substitute with quinoa: Quinoa has a similar texture and is a great source of protein and fiber.
egg whites - Substitute with silken tofu: Silken tofu can mimic the texture of egg whites and is a good vegan alternative.
whole egg - Substitute with flaxseed meal: Mix 1 tablespoon of flaxseed meal with 3 tablespoons of water to replace one egg; this is a common vegan substitute.
smart balance oil - Substitute with olive oil: Olive oil is a heart-healthy option with a similar fat content.
onion - Substitute with shallots: Shallots have a milder flavor and can be used in the same quantity.
garlic - Substitute with garlic powder: Use 1/8 teaspoon of garlic powder for each clove of garlic; it provides a similar flavor.
scallions - Substitute with chives: Chives have a similar mild onion flavor and can be used in the same quantity.
shredded carrots - Substitute with diced bell peppers: Bell peppers add a similar crunch and a different but complementary flavor.
cooking spray - Substitute with butter: Butter can be used to grease the pan and adds a rich flavor.
ready-to-eat shelled edamame - Substitute with green peas: Green peas have a similar texture and can be used in the same quantity.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative with a similar taste.
salt - Substitute with sea salt: Sea salt can be used in the same quantity and provides a slightly different mineral content.
fresh pepper - Substitute with white pepper: White pepper has a milder flavor and can be used in the same quantity.
Presenting Edamame Fried Rice
Serve smaller portion sizes: Present the edamame fried rice in a compact, elegant mound using a ring mold to shape it perfectly on the plate.
Use decoration: Garnish the dish with finely sliced scallion greens arranged artistically around the rice mound, adding a touch of color and sophistication.
Add texture contrast: Sprinkle a few toasted sesame seeds on top of the fried rice for a subtle crunch and visual appeal.
Incorporate a sauce drizzle: Lightly drizzle a reduction of soy sauce and sesame oil around the plate, creating an elegant pattern that enhances the flavor profile.
Highlight fresh ingredients: Place a small, delicate pile of fresh shredded carrots and edamame beside the rice to showcase the freshness and quality of the ingredients.
Use a contrasting plate: Serve the dish on a sleek, dark-colored plate to make the vibrant colors of the edamame fried rice pop, creating a visually striking presentation.
Add a touch of luxury: Top the fried rice with a small amount of finely grated truffle or a few drops of truffle oil for an added layer of indulgence and aroma.
Create height: Stack a few crispy wonton strips or rice crackers vertically on the side of the plate to add height and an interesting architectural element to the presentation.
Essential Kitchen Tools for Making Fried Rice
Wok: A large, round-bottomed cooking vessel ideal for stir-frying ingredients quickly and evenly.
Whisk: A utensil used to beat or stir ingredients, especially useful for whisking eggs and egg whites.
Cooking spray: A sprayable oil used to lightly coat the wok, preventing the eggs and other ingredients from sticking.
Spatula: A flat, broad tool used for flipping and stirring ingredients in the wok.
Knife: A sharp tool essential for chopping onions, garlic, scallions, and carrots.
Cutting board: A durable surface used to protect your countertops while chopping vegetables.
Measuring cups: Tools used to measure out the precise amounts of rice, edamame, and other ingredients.
Measuring spoons: Tools used to measure smaller quantities of ingredients like soy sauce and oil.
Mixing bowl: A bowl used to whisk the eggs and egg whites together.
Serving spoon: A large spoon used to serve the finished fried rice.
Storing and Freezing Edamame Fried Rice for Later
Allow the fried rice to cool completely before storing it in an airtight container in the refrigerator. It will keep fresh for up to 3-4 days.
To freeze the edamame fried rice, transfer it to a freezer-safe container or resealable plastic bag. Remove as much air as possible to prevent freezer burn. Label the container with the date and contents.
Frozen fried rice can be stored for up to 2-3 months in the freezer. When ready to eat, thaw the rice in the refrigerator overnight.
To reheat the thawed or refrigerated fried rice, place it in a microwave-safe bowl and cover with a damp paper towel. Microwave on high for 1-2 minutes, stirring occasionally, until heated through. Alternatively, you can reheat the rice in a skillet over medium heat, stirring frequently until warmed through.
If the reheated fried rice seems dry, you can add a splash of water or soy sauce to help moisten it and restore its flavor.
For best results, consume the reheated edamame fried rice within a day or two. Avoid refreezing previously frozen rice, as this can affect its texture and quality.
How To Reheat Leftover Fried Rice
- The best way to reheat leftover edamame fried rice is in a wok or large skillet over medium-high heat. Add a small amount of oil or cooking spray to the pan and stir-fry the rice for 3-5 minutes, or until heated through and slightly crispy.
- Another option is to reheat the fried rice in the microwave. Place the rice in a microwave-safe bowl, cover with a damp paper towel, and microwave on high for 1-2 minutes, stirring halfway through. The damp paper towel will help prevent the rice from drying out.
- For a crispy texture, you can also reheat the edamame fried rice in the oven. Preheat the oven to 400°F (200°C), spread the rice in a single layer on a baking sheet, and bake for 10-15 minutes, or until heated through and slightly crispy.
- If the leftover fried rice seems dry, you can add a splash of water, chicken broth, or vegetable broth before reheating to help moisten the rice and prevent it from sticking together.
- To add extra flavor to the reheated edamame fried rice, consider stirring in some additional soy sauce, sesame oil, or sriracha before serving. You can also top the rice with fresh scallions, cilantro, or a fried egg for added texture and flavor.
Fascinating Trivia About Edamame Fried Rice
A random fact about this edamame fried rice recipe is that edamame is a great source of plant-based protein, making this dish not only delicious but also nutritious.
Budget-Friendly Cooking: Is This Recipe Economical?
This edamame fried rice recipe is quite cost-effective for a household. Using leftover brown rice and basic ingredients like egg whites, onions, garlic, and carrots, it maximizes value while providing a nutritious meal. The only slightly premium ingredient is edamame, but even that is reasonably priced. Overall, this recipe scores an 8 out of 10 for cost-effectiveness. The approximate cost for a household of 4 people would be around $10-$12 USD, making it an affordable and healthy option.
Is This Fried Rice Recipe Healthy or Unhealthy?
The edamame fried rice recipe is a healthier take on traditional fried rice, incorporating several nutritious ingredients. Brown rice provides complex carbohydrates and fiber, while edamame adds protein and healthy fats. The use of egg whites reduces the overall cholesterol content, and the inclusion of vegetables like onions, garlic, scallions, and carrots boosts the dish's vitamin and mineral profile. The recipe also uses a minimal amount of oil, further reducing the calorie and fat content.
However, there are a few areas where the recipe could be improved to make it even healthier:
- Reduce the amount of soy sauce used, as it is high in sodium. Consider using low-sodium soy sauce or replacing some of the soy sauce with a low-sodium alternative like coconut aminos.
- Increase the proportion of vegetables in the dish to boost its nutrient density. Add more carrots, or include other vegetables like bell peppers, mushrooms, or snap peas.
- Opt for a healthier cooking oil, such as avocado oil or coconut oil, which are more stable at high temperatures and offer beneficial fats.
- Consider using quinoa instead of brown rice for an extra protein boost and a more diverse amino acid profile.
- Add a source of healthy fats, such as chopped nuts or seeds, to enhance the dish's satiety and nutrient absorption.
Editor's Take on This Delightful Fried Rice Dish
This edamame fried rice recipe is a nutritious and flavorful twist on a classic dish. The use of brown rice adds a hearty texture and extra fiber, while the edamame provides a good source of plant-based protein. The combination of egg whites and a whole egg ensures a balance of richness without being overly heavy. The inclusion of scallions, carrots, and garlic brings a fresh, aromatic element. Overall, it's a well-rounded, quick, and healthy meal perfect for using up leftover rice.
Enhance Your Edamame Fried Rice Recipe with These Unique Side Dishes:
Tasty Alternatives to Edamame Fried Rice
Appetizers and Desserts to Complement This Recipe
Why trust this Edamame Fried Rice Recipe:
This edamame fried rice recipe is a perfect blend of flavors and textures, making it a delightful meal for any occasion. Using leftover brown rice ensures minimal waste while adding a nutty taste. The combination of egg whites and a whole egg provides a protein boost. Fresh scallions, carrots, and edamame add vibrant colors and nutrients. Seasoned with soy sauce, this dish is both savory and satisfying. Trust this recipe for a quick, healthy, and delicious meal.
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