This vegan veggie fried rice meal prep has everything you could ever want. It’s sweet, salty, crunchy, vibrant and so freaking tasty if I do say so myself. It will have you skipping to the fridge at lunchtime and will make your taste buds do a happy dance. I also feel like this recipe is great any time of year. Fried rice is always a good idea, right?
The Main Characters of this Veggie Fried Rice Meal Prep:
Fried Rice Sauce
First things first, let’s talk about this fried rice sauce. It’s pretty simple and has only 5 ingredients. Mixing soy sauce, garlic, maple syrup, and chilli paste, this dressing has a saucy attitude that sets the tone for the entire dish.
Now, don’t be fooled by its seemingly simple ingredients. The maple syrup adds a touch of sweetness that’ll have you swooning, while the garlic and chilli paste bring the heat, giving your fried rice a kick you won’t be able to resist. And if you’re not into spice, do not worry. It’s not the kind of kick that has you dripping sweat! It’s a subtle little punt rather than a full-on kick.
The Miso-Turmeric Dressing
The miso-turmeric dressing on the other hand, is what really makes this dish shine. This sauce’s fusion of the tahini’s creamy richness, rice vinegar’s subtle tang, maple syrup’s sweetness, turmeric’s vibrancy, and the miso paste’s umami magic, makes for an incredibly powerful and delicious dressing. Don’t get me wrong, the fried rice is still delicious without this sauce, but WITH IT, this dish is unstoppable.
It’s a Veggie Fried Rice Meal Prep – Load Up On Your Veggies
What’s a good fried rice without a rainbow of veggies, right? This vegan veggie fried rice is packed to the brim with broccoli, onion, mushrooms, cabbage, and edamame. It’s like a veggie orchestra, each ingredient playing its own tune, creating a harmonious symphony of flavours.
I’m a big broccoli fan so you’ll see it in a lot of my meal preps. It’s a source of vitamin C, just as much as an orange, is an antioxidant, and has such a positive impact on our health. And while the broccoli adds a burst of vibrant green, the mushrooms, also high in nutrients, bring an earthy depth to the dish. Onions continue to be the bedrock of many recipes adding a salty-sweet taste, but the cabbage adds a satisfying crunch along with a pop of colour, and the edamame delivers a protein punch. This quad of veggies will be sure to make your taste buds sing.
The Vegan Egg
While there are some other amazing egg substitutes out there, I find Just Egg works the best in a vegan fried rice. Not only does it mimic the texture and taste of real eggs but it’s so easy to work with. That said, you could use a chickpea flour mix or a tofu scramble to have a different egg vibe in this dish.
If using Just Egg, give the bottle a shake and pour it into the sizzling pan, and fluff into a scramble. It’s that easy.
The Rice
Of course, we can’t forget the star of the show, the rice! Cooked to perfection, it’s the canvas upon which all these incredible flavours come to life. It’s like the trusty sidekick that never steals the spotlight but makes the hero shine even brighter.
The key here is using day-old, chilled rice. If the rice is fresh it won’t fry up well and will just be a soggy mess of mush. However, I’m not always thinking that far ahead so there is a hack! Cook your rice, transfer it into a container and place it in the freezer for about 15 minutes. Works like a charm.
Veggie Fried Rice Meal Prep – Putting it All Together
This veggie fried rice meal prep is quite easy to put together. Especially once the chopping is out of the way. In a hot wok, add a splash of oil (you can use veggie broth) and sauté your onions and mushrooms until tender. Next, add in the broccoli. You’ll want to cook this until it gets a little browned. I like to wait until the last little bit to dump in my cabbage and edamame because I don’t like them to be too soft. Cook until your veggies are to your liking, remove from heat and transfer to a bowl.
I lightly re-oil the wok if needed, and pour my just egg in, using my spatula to guide it into a scramble. Then, fold in the pre-cooked rice and pour the sauce overtop. Toss and then leave untouched for a few minutes allowing the rice to get nice and crispy and slightly browned. You’ll have to repeat that a few times until all of the rice is crisped. Then, add in your sautéed veggies and mix everything up.
Ready, set, prep!
Now that you have your veggie fried rice and miso-turmeric dressing made, you’re ready to get your prep on. Divide the fried rice into meal-sized portions. It usually makes about 4 to 5 meals. As for the miso dressing, it can be drizzled on top of your meal prepped containers or can be placed in a jar and added the day of. Whatever is more convenient. Now, you’ve got a week’s worth of scrumptious, plant-powered meals ready to go. If you want more meal prep inspiration, check out these tasty options.
If you want more meal prep inspiration, check out these tasty options.
I hope you enjoy this recipe for my veggie fried rice meal prep! If you make it, please leave a comment below (it helps others to find the recipe). As always, please feel free to share your creations with me! Be sure to tag me on Instagram or Pinterest so that I can see your yummy dishes!
Veggie Fried Rice Meal Prep
Ingredients
Fried Rice Sauce
- 3 tbsp soy sauce
- 2 cloves garlic minced
- 2 tbsp maple syrup
- 2 tsp chilli paste I used Sambol Olek
- 1 tbsp sesame oil
Fried Rice:
- 1 bottle Just Egg Liquid or 1 cup tofu scramble
- 1.5 cup cooked rice
- 3.5 cup broccoli florets
- ½ yellow onion diced
- 1 cup mushrooms chopped
- ¾ cup cabbaged shredded
- ½ cup edamame steamed
Miso-Turmeric Tahini Dressing
- ¼ cup tahini
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 1 tsp turmeric
- 2 garlic cloves minced
- ¼ tsp salt
- 2 tbsp miso paste
- ¼ – ½ cup water
Toppings
- sesame seeds
- green onions
- chilli crisp oil
Instructions
- Add fried rice sauce ingredients to a small dish and whisk. Set aside.
- Chop veggies: mushrooms, onions, broccoli and cabbage
- Add oil to a heated pan or wok on medium-high heat. Sauté mushrooms and onion until they become tender. Add broccoli and cover, stirring occasionally until lightly browned. Mix in purple cabbage and edamame and cook until tender. Remove veggies from heat and place in a bowl.
- Return the pan or wok to the stove (empty). While on medium heat add Just Egg, or tofu scramble and move around until cooked through.
- Add rice to the pan with Just Egg followed by the rice, the sauce and mix. Leave for a few minutes covered and untouched so the rice mixture gets crispy and slightly browned. Stir and repeat, leaving rice for a few minutes again. Add in veggies and stir until evenly mixed.
- Make the Miso-Turmeric Tahini dressing. Add all ingredients to a mason jar and pour water in slowly, adjusting until desired consistency.
- Add the fried rice mixture into four meal prep containers. Add dressing to small sauce containers or leave in the mason jar. Refrigerate the meal prep.
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