Bean Sprouts Fried Rice (Fibre Rich) by Tarla Dalal

Tarla.Dalal's picture

Dec. 18, 2013

Relish this Chinese delicacy, while also getting a health boost from the sprouts.

Ingredients

Bean sprouts 3/4 Cup (12 tbs)
Cooked brown rice 2 Cup (32 tbs) (refer the tips section)
Oil 2 Teaspoon
Spring onion whites 1/2 Cup (8 tbs) , finely chopped
Celery 1 Tablespoon , finely chopped
Capsicum 1/2 Cup (8 tbs) , thinly sliced
Carrot 1/2 Cup (8 tbs) , thinly sliced
French bean 1/2 Cup (8 tbs) , cut into 1” strips and parboiled
Salt To Taste
Vinegar 1 Teaspoon
Soy sauce 1 Teaspoon
For serving
Spring onion greens 1 Tablespoon , finely chopped

Directions

MAKING

1. In a broad non-stick pan, heat the oil, and add spring onion whites and celery. Sauté on high heat for a couple of minutes, and then add capsicum, followed by adding carrots, French beans and bean sprouts. Saute on high heat for a minute or two.

2. Now add brown rice, salt, vinegar, and soy sauce. Toss gently and cook on medium flame for a minute or two, while stirring constantly.

SERVING

3. Serve immediately garnished with spring onion greens.

TIPS

¾ cup of soaked and drained brown rice makes 2 cups of cooked rice. Add soaked rice to boiling water in a pan, along with salt and one teaspoon of oil. Boil the rice till 85% cooked, and then drain away the water. Use the rice as required.

To keep the rice grains separate, spread the cooked rice on a tray and allow it to cool. Then, rub a little oil on the cooked rice and keep aside till you require it.

Recipe Summary

Difficulty Level: Medium
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 160Calories from Fat 30

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 187 mg7.79%

Total Carbohydrates 29 g9.7%

Dietary Fiber 3 g12%

Sugars 2 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet