Vegetable Fried Rice for Kids Tiffin
18 minutes
6 reads
About Vegetable Fried Rice for Kids Tiffin
A mild, home-style take on vegetable fried rice, using just a touch of soy sauce and crunchy stir-fried vegetables - a familiar comfort food that also uses up leftover rice well.Cucumber and fruit on the side keep the tiffin light and balanced.
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Recipe Time & More
Prep8 minutes
Cook10 minutes
Total18 minutes
Ingredients
For the Fried Rice
- 3/4 cup Cooked Rice Cooled - day-old rice works best
- 1 tbsp Carrot Finely chopped
- 1 tbsp Green Beans Finely chopped, optional
- 1 tbsp Capsicum Finely chopped, optional
- 1 tbsp Green Peas Fresh or frozen
- 1 tbsp Onion Finely chopped, optional - see Quick Swap
- 1 Garlic Clove Finely chopped, optional - see Quick Swap
- 1 tbsp Spring Onion Chopped, optional
- 1/2 teaspoon Soy Sauce Mild, or as required - see Allergen Note
- 1 pinch Salt Optional, soy sauce is already salty
- 1 pinch Black Pepper Optional
- 1 teaspoon Oil
Instructions
Preparing the Rice
- This recipe uses cooled, cooked rice - day-old rice works best as it doesn't turn mushy when stir-fried. If cooking fresh, spread it on a plate to cool completely before using.
Making the Fried Rice
- Heat oil in a pan or wok on high heat. Add garlic and onion if using, and stir-fry for 30 seconds. Add carrot, beans, capsicum and peas, and stir-fry for 2 to 3 minutes, keeping the vegetables slightly crunchy.
- Add the cooled rice and toss well on high heat for 2 minutes. Add soy sauce, salt and black pepper, and mix evenly.
Finishing
- Turn off the heat and mix in spring onion if using.
Packing
- Let the fried rice cool slightly and pack it in the tiffin box with cucumber slices and fruit on the side.
Recipe Notes
Tiffin Pairing
Cucumber and fruit add a fresh, cooling contrast to the savoury fried rice.Make-Ahead Tip
Cook the rice a day ahead and refrigerate it - day-old rice is actually preferred here since it fries up better without turning sticky.Quick Swap
Leave out the onion and garlic for a simpler no-onion, no-garlic version - the soy sauce and vegetables still give good flavour.Allergen Note
Soy sauce contains soy and often wheat/gluten - check the label for a gluten-free tamari option if needed.Spice Note
This recipe is naturally mild since it relies on soy sauce for flavour rather than chilli, so no adjustment is usually needed.Packing Tip
Stir-frying on high heat for a short time keeps the vegetables crisp, so they stay pleasant to eat even after a few hours in the tiffin box.Related Posts You May Like
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Recipe Nutrition
Calories: 418kcalCarbohydrates: 80gProtein: 13gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gSodium: 285mgPotassium: 1956mgFiber: 13gSugar: 29gVitamin A: 3987IUVitamin C: 66mgCalcium: 213mgIron: 4mg
