- Onion finely chopped-1
- Bell pepper/ capsicum (different colors)- each colour half
- carrot diced - 1 long
- beans chopped - 10 nos
- Green peas(optional) - boiled 1 cup
- Cooked Rice - 2-3 cups
- Oil/ butter to saute the veggies
- Salt - to taste
- Pepper powder (fine powder) - 1 teaspoon heaped
- ginger garlic paste - 1 teaspoon flat
Each ingredient in this colorful fried rice recipe brings not only flavor but also powerful health benefits to the plate. Let’s start with onions. Finely chopped onions are full of antioxidants that help fight infections and support heart health. They also aid in digestion while adding a delicious flavor base to the dish. Next come the vibrant bell peppers or capsicums. Using different colors like red, green, and yellow makes your dish more fun and nutrient-rich. These peppers are loaded with Vitamin C, which strengthens your immune system and helps your skin glow. They’re also rich in fiber and antioxidants that keep your body strong.
Carrots are another super vegetable. A long, diced carrot adds natural sweetness and crunch while giving you a boost of Vitamin A, which is great for your eyes and helps your skin stay healthy. Chopped beans, about 10 in number, are a powerhouse of fiber and plant-based protein. They’re great for digestion and help maintain healthy blood sugar levels. Optional green peas, when boiled and added, provide a pop of sweetness along with protein and iron, making them a great addition especially for growing kids. Peas also help build strong bones and provide long-lasting energy for your busy day.
Cooked rice, preferably 2 to 3 cups, serves as the main base of the dish. Rice is a great source of carbohydrates, giving your body the energy it needs to play, learn, and grow. You can also use brown rice for added fiber and longer-lasting fullness. To sauté the vegetables, we use a small amount of oil or butter. Butter adds a rich flavor and gives you Vitamin D, while healthy oils like olive or groundnut oil are full of good fats that support brain health and heart function.
A pinch of salt enhances the flavors of all the ingredients, though it should be used in moderation to keep the dish healthy. Pepper powder, about a heaped teaspoon, brings warmth and gentle spiciness to the rice. It’s not just for flavor—it also helps with digestion and can keep common colds away. Finally, ginger garlic paste is a wonderful addition. Just one flat teaspoon adds a deep aroma and taste to the dish. Ginger helps your tummy feel comfortable, and garlic is a natural immunity booster, especially helpful in keeping you active and healthy throughout the day.
So, when you prepare this fried rice with all these colorful and healthy ingredients, you’re not just making a tasty meal, you’re building strength, energy, and joy in every spoonful!
Health Advisory (For Parents & Grown-ups)
This fried rice recipe is designed to be both tasty and nutritious. It uses very little oil and includes a colorful mix of vegetables that support daily nutrient needs, especially for growing children. If your child has any allergies or sensitivities to specific ingredients like peas or capsicum, you can always skip or substitute them with safer options. To increase the fiber content, consider using brown rice or hand-pounded rice instead of regular white rice. It's also important to wash all vegetables thoroughly and cook them well, particularly for younger children under the age of five. Salt, pepper, and ketchup should be added in moderation to help develop healthy eating habits from a young age. If your child has a sensitive stomach, you may reduce or even skip the ginger garlic paste without affecting the overall flavor too much. For better digestion, encourage kids to eat slowly, chew their food well, and enjoy mealtimes without rushing. This vegetarian recipe can easily be made vegan by using a plant-based oil like olive or sunflower oil instead of butter. Always serve freshly prepared food and avoid leftovers that are older than a day or two to maintain food safety and nutrition. If your child is a toddler or small baby do ask to elders before feeding them.
Kids Advisory (For Little Master Chefs)
Hey little chefs! Cooking is so much fun, but it's also important to stay safe while you're having a good time in the kitchen. Always make sure to have your mama, dada, or a grown-up helper with you, especially when using sharp knives, hot stoves, or big pots. Before you start, remember to wash your hands thoroughly with soap and water. Keep your hands away from your face, especially after handling pepper or raw veggies. If you ever see hot oil bubbling or feel that the pan is too hot, step back and call your adult helper right away. Also, don’t taste food immediately when it's hot—let it cool down a little so you don't burn your tongue! Keep your cooking area neat and clean, and try to clean up your space once you're done. It's good to use fresh ingredients and avoid eating food that’s been kept too long, even if it looks okay. Most importantly, have fun while cooking, enjoy what you make, and don’t forget to share it with your family and friends with a big smile!
Preparation time: 45 minutes (including veggie chopping)
Serves: 2 adults or 3 - 5 kids
Enjoy kids by preparing serving and tasting.... and Comment how was this recipe. Meet you all with another exciting recipe.
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