Nasi Goreng/Fried Rice

One of the most popular entrée at Asian restaurants is fried rice. There is a lot of debate about this dish on whether it’s healthy or not. One thing you need to know is that the benefits you gain from fried rice depend on the way you prepare it. And for this reason, we have written a well-researched recipe that imparts numerous health benefits. It’s estimated that one cup of fried rice gives 56% of calories as carbohydrates, 33% fats and 11% proteins. The percentages indicate here can be controlled by adding or reducing certain ingredients in the recipe. Our vegetarian fried rice adopts a very conservative method so as to ensure maximum health benefits are availed.

Expected Outcome

Fried Rice Cooking Facts

The amount of monosaturated, polysaturated and saturated fats found in fried rice is hugely dictated by the oils used for cooking. Fats are good when used in moderation and they can be a good source of vitamins K, A, D and E. however you should avoid Trans and saturated fats because they can cause health problems.

Complex carbohydrates found in brown rice are not broken down easily by the digestive system. They are the best since they make you feel ‘full’ for longer.

Recipe: Vegetarian Fried Rice 

Time: 1 hour | servings: 6 | cuisine: entree | recipe type: vegetarian

Ingredients

  • 2 cups brown or long-grain rice
  • Salt to taste
  • 2 tsp tamarind paste
  • 2 tsp extra virgin oil
  • 8 shallots, chopped
  • 3 garlic cloves, minced
  •  Inch ginger, fresh and grated
  • 2 tsp curry powder
  •   tsp red pepper flakes
  •   tsp turmeric
  •   Cabbage (small), thinly sliced
  • 2 tomatoes, seeded, peeled and diced
  • 3 tsp soy sauce
  • 1 tsp dark brown sugar

To garnish

  • 3 coarsely chopped tomatoes
  • 1  red peppers, seeded, cored and diced
  •  Cucumber, diced
  • 1 celery stalk, diced

Omelette strips

  • 2 eggs
  • Sal and pepper to taste
  • 2 tsp butter

Method

  1. In a pot of boiling salted water add your rice and cook for 15 minutes or until the rice is completely tender. Drains thoroughly and rinse.
  2. Add the tamarind paste and stir until it’s fully incorporated. Set the rice aside.
  3. In a large wok or skillet heat about 1 tablespoon of the extra virgin oil. Add shallots and cook them until they are softened, about 3-5 minutes.
  4. Add ginger, garlic, curry powder, flakes, and turmeric. Stir for one minute as you cook them gently.
  5. Add the thin slices of cabbage and continue cooking for 3-5 minutes. Combine with the chopped tomatoes, cook for another 2-3 minute and remove from the pan.
  6. Heat the remaining portion of oil in the same pan. Add the rice and cook on low until it is lightly browned. Return your vegetables to the pan.
  7. Combine with the sugar and soy sauce, heat on low to warm through.
  8. To cook the omelet strips, whisk the two eggs together with salt and pepper. In a small skillet cookware melt the butter, add the egg mixture and cook on low until it’s ready. Remove from heat and allow it time to cool. Roll up your omelet, slice across to get fine strips perfect for serving with the fried rice.
  9. Serve the hot rice, garnish with red pepper, tomatoes, celery, cucumber, and omelet strips.

Nutrition Facts

The figures provided are calculated per serving.

  • Number of calories: 412.6
  • Total fats: 10g
  • Saturated fats: 3.8g
  • Cholesterol: 72.2 mg
  • Sodium: 591.1mg
  • Carbohydrates: 69.2g
  • Sugar: 10.2g
  • Dietary fiber: 4.7g
  • Proteins: 10.5g

Conclusion

This vegetarian fried rice (nasi goreng) is a very popular and easy to make Indonesian dish. This easy recipe will give you the luxury of selecting the healthy ingredients to use when making the rice. This will ensure you don’t go beyond the limits of your daily percentages of nutrients. We have garnished this dish perfectly, as a result, the final meal will have a contrasting texture and flavor that will make you want to eat more.

Some of the ingredients we have used can be substituted accordingly. For example, you can use onions in place of shallots and still get similar results. Also, the fried rice can be eaten without the garnishes and still taste delicious.  If all the ingredients are within reach don’t change a thing, you will be in for a memorable meal.

 

 

Kanisha is the founder and writer of FortunateKitchen, a blog about everything food related from the basics of food preparation to learning how to make exquisite dishes. Kanisha is a self-taught chef with a curiosity and passion for food blogging. She is on a mission to educate and teach her readers one recipe and kitchen technique at a time, all while she balances her own hectic life as a mom