Vegetable Fried Rice 

serves 4-6

Ingredients

200g whole grain brown rice 
600ml water 
2 tablespoons olive oil  
200g tenderstem broccoli, sliced into small pieces 
4 spring onions, finely chopped (green part only) 
2.5cm piece fresh root ginger, peeled and finely grated 
1 teaspoon dried chilli flakes  
100g oyster mushrooms, chopped  
120g pak choi, trimmed and sliced 
2 eggs 
1 tablespoon soy sauce  
25g toasted peanuts, chopped 
Sea salt and freshly ground black pepper 

Method

1.
Rinse the rice well in a sieve and then add to a saucepan with the water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). Spread out onto a tray and allow to cool to prevent further cooking  
2.
Heat a wok or large non-stick frying pan over a medium heat. Add one teaspoon of the oil, swirling up the sides, then tip in the broccoli and stir-fry for 3-4 minutes until tender. Tip on to a plate and set aside. 
3.
Add the rest of the oil to the wok and again swirl up the sides. Stir-fry the spring onions, ginger and chilli flakes with the oyster mushrooms for 1-2 minutes until lightly golden.  
4.
Tip the cooked rice into the wok and stir-fry for a few minutes until piping hot. Break the eggs into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the eggs. Leave for 20 seconds or so until it starts to set then begin to gently break up with a wooden spoon, tossing to combine. Season with plenty of pepper. 
5.
Return the cooked broccoli to the wok with the pak choi and then sprinkle over the soy sauce, toss until evenly combined and season with pepper. Continue to cook until everything is piping hot. Divide the vegetable fried rice between warmed bowls and scatter over the peanuts to serve. 

Sign up for our newsletter

to get the latest gut health insights,

our top tips, recipes and more.