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Sesame Fried Rice With Spring Vegetables and Egg

Sesame Fried Rice With Spring Vegetables and Egg 4.000

Goran Kosanovic for The Washington Post

Nourish May 11, 2017

Made with whole-grain rice and brimming with colorful spring vegetables, this healthful meal in a bowl feels like an indulgence.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings

  • 3 tablespoons peanut oil or canola oil
  • 8 ounces asparagus (1/2 bunch), woody ends trimmed, cut on the bias into 1-inch pieces
  • 1 cup shredded carrots
  • 1 cup peas, fresh or frozen (not defrosted)
  • 4 scallions, thinly sliced, the dark-green part also thinly sliced and reserved for garnish
  • 1 tablespoon peeled, freshly grated ginger root
  • 2 large cloves garlic, minced
  • Pinch crushed red pepper flakes
  • 3 1/2 cups very cold cooked brown rice
  • 2 1/2 to 3 tablespoons low-sodium soy sauce
  • 1 tablespoon toasted sesame oil
  • 2 tablespoons toasted (white) sesame seeds
  • 4 large eggs
  • Salt (optional)


Heat 2 tablespoons of the oil in a very large nonstick skillet or well-seasoned wok over medium-high heat. Once the oil shimmers, add the asparagus and cook for 2 minutes, stirring frequently, until they begin to soften.

Add the carrots and peas; cook for 1 minute, then add the scallions, ginger, garlic and crushed red pepper flakes. Cook for 30 seconds, stirring, then add the rice; cook, stirring, until heated through, 3 to 5 minutes.

Stir in the soy sauce (to taste), toasted sesame oil and sesame seeds. Reduce the heat to low to keep warm as you cook the eggs.

Heat the remaining tablespoon of oil in a large nonstick skillet over medium heat. Crack the eggs into the skillet; fry just until the whites are cooked but the yolks are still runny.

To serve, spoon the fried rice and vegetables into individual bowls. Place an egg on top of each portion. Garnish with scallion greens and season lightly with salt, if desired.

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Recipe Source

From cookbook author and nutritionist Ellie Krieger.

Tested by Nilar Andrea Chit Tun.

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Nutritional Facts

Calories per serving: 480

% Daily Values*

Total Fat: 23g 35%

Saturated Fat: 4g 20%

Cholesterol: 185mg 62%

Sodium: 540mg 22%

Total Carbohydrates: 53g 18%

Dietary Fiber: 8g 32%

Sugar: 6g

Protein: 16g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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