Lactose-free egg fried rice with vegetables

Lactose-free egg fried rice with vegetables: a quick everyday recipe with brown rice, egg, mixed veg, spring onion and soy sauce.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 480 kcal per serving
• Protein: 18 g
• Fat: 16 g
• Carbs: 60 g

Ingredients

• 2 organic eggs
• 1 spring onion
• 200 g brown rice
• 200 g mixed veg (broccoli, cauliflower, carrots)
• 1 tbsp sesame oil
• Salt
• 2 tbsp soy sauce

Method

You’ll need: frying pan · wok · chopping board · knife · sieve · wooden spoon

1. Slice the spring onion into thin rings. Briefly rinse the mixed veg and drain well.
2. Heat the sesame oil in a large frying pan or wok. Beat the eggs, season lightly with salt and let them set into soft scrambled egg.
3. Push the scrambled egg to the side. Add the mixed veg and brown rice to the pan and stir-fry until everything is hot and lightly browned.
4. Fold in the scrambled egg and add the soy sauce. Toss everything well so the seasoning is evenly distributed.
5. Fold in the spring onion at the end. Leave briefly so it stays fresh and still has some bite.
6. Serve straight away. If you like, finish with a squeeze of lime juice or a few toasted sesame seeds.

Good to know

A rice pan like this often saves the evening. Warm, uncomplicated and just right when you need something fast.

Swaps

Brown rice → day-old cooked brown rice (a little more resistant starch after cooling); soy sauce → tamari (gluten-free if labelled as such); sesame oil → olive oil (more monounsaturated fatty acids); egg → tofu (also provides protein).

Allergens

Contains egg, soya and sesame. Generally suitable for children, ideally salted mildly; in pregnancy, use thoroughly cooked eggs and rice that's been chilled properly and fully reheated. Contains: gluten (soy sauce).

Dairy-free recipes