30 Minute Broccoli Fried Rice with Turmeric-Tahini Sauce

Broccoli Fried Rice with Turmeric-Tahini Sauce revamps a takeout classic with an extra dose of veggies for a healthy, one-pan meal. Vegetarian, easy to make, and ready in just 30 minutes.

Why You'll Love this Broccoli Fried Rice Recipe

This recipe introduces a brighter, antioxidant-rich riff on a go-to weeknight meal. Complete with broccoli, edamame, and a downright addictive turmeric-tahini sauce, this simple recipe will become a staple.

I think we can all agree that there is never enough 30 minute weeknight recipes. This one, in particular, is a staple over here. It's a great way to use up odds and ends in the crisper drawer, and extremely versatile. We also love adding mushrooms, bok choy, and/or zucchini when it's in season.

In addition to this dish being a great source of fiber and protein, it's also rich in antioxidants. A true feel-good, fill-you-up meal that is meal prep-friendly, and arguably even better the next day. 

Recipe Ingredients and Substitutions:

• Rice: You can use white or brown long-grain rice, such as Jasmine or Basmati. Just avoid using freshly-cooked rice, which typically has a high moisture content. The best rice for fried rice is day-old rice that's been refrigerated overnight. (More details on this below!)
• Broccoli: A great source of vitamins A, C, and folate, broccoli adds crisp-tender texture and extra fiber to the fried rice. Alternatively, you can use mushrooms, zucchini, or bok choy.
• Soy Sauce: A must for its salty, umami-rich edge, though feel free to use tamari or coconut aminos instead.
• Eggs: Fried rice with egg is classic, plus it adds a good punch of protein. If making this dish vegan, you can swap the eggs for extra edamame as an alternative source of protein. 
• Edamame: Not only are these young soybeans an excellent source of plant-powered protein (8 grams per ½ cup!), they’re also high in heart-healthy unsaturated fat and fiber.
• Sugar: A pinch of sugar adds depth of flavor and helps caramelize the rice. You may be surprised at just how well a little sugar can round out the flavor profile. 
• Scallions: You need one whole bunch of scallions (aka green onion) for this recipe. The greens will be sautéed in the fried rice, while the white ends will be used as a garnish. 
• Turmeric: Curcumin, the bright yellow polyphenol compound found in turmeric, has anti-inflammatory and antioxidant effects. Preliminary research suggests curcumin may promote weight loss, lower risk of heart disease, and improve blood sugar control. 
• Tahini: Tahini adds a toasty, slightly sweet finish and unparalleled creaminess. In terms of brands, Soom is my go-to for its smooth texture and rich, nutty flavor. To try any Soom products for 10% off, simply enter code ‘dishingouthealth’ at checkout!

Tips to Making the Best Homemade Fried Rice:

I've played around with many techniques to achieve as close to the texture and flavor of classic takeout versions, and as a result, have a few key takeaways:

1. Avoid using freshly cooked rice. The moisture will make it become clumpy and, as a result, the rice will stick together in the pan. Instead, use either leftover rice that's been chilled overnight, or the bags of precooked rice (for example, Uncle Ben's) for a crispier outcome.
2. Don't leave out the sugar. As odd as it may seem, a sprinkle of sugar aids in caramelization which adds color and, moreover, depth of flavor.
3. Creamy sauces are KING. This may be a slight detour from classic versions, however I find the one element fried rice is missing is something creamy to tie it all together. Especially one that includes some acid (for example, vinegar, lemon or lime juice) to add brightness to an otherwise salty, less dimensional dish.
4. Top with fresh garnishes such as basil, scallions, cilantro, etc. (or a fiery condiment like kimchi) to bring the whole dish to life.

Step-by-Step Instructions:

Step 1: Mix Soy Sauce Mixture

Combine soy sauce, garlic, sugar, and a pinch of chili flakes in a bowl; stir and set aside.

Step 2: Cook Broccoli and Green Onion

Next, heat 2 Tbsp. of the oil in a large nonstick over medium-high. Add broccoli; cover and cook 5 minutes, uncovering occasionally to stir. Add green onion and season with a pinch of salt; cook 1 to 2 more minutes, uncovered, until soft. Transfer veggies to a bowl.

Step 3: Cook Eggs and Rice

Add remaining 1 Tbsp. oil in pan. Pour in whisked eggs and cook, stirring constantly, with a rubber spatula for 30 to 45 seconds, until just cooked through.

Next, add rice and soy sauce mixture; stir well to combine. Press into an even layer and cook, undisturbed, until rice is slightly crisped on one side, about 3 to 5 minutes.

Step 4: Add Veggies Back to Pan

Return broccoli and green onion to pan, and stir in edamame. Toss well to combine, and turn off heat.

Step 5: Prepare Turmeric-Tahini Sauce

Next, prepare turmeric-tahini sauce by combining tahini, vinegar, turmeric, sugar, ginger, sesame oil, and salt in a bowl; stir with a whisk. Gradually whisk in up to 2 ½ Tbsp. warm water to reach desired consistency.

 

Divide fried rice evenly into each of 4 bowls and drizzle with turmeric-tahini sauce. Garnish with sesame seeds and additional green onion or fresh basil, if desired.

What Do I Do With Leftover Broccoli Stems?

I always touch on their versatility and nutrition profile, however just to reiterate their awesomeness, broccoli stems are:

• Packed with prebiotic fiber, and therefore beneficial for digestion
• Slightly sweet and less assertive than the florets, and with a texture similar to kohlrabi
• Great for tossing in stir-fries and, additionally, roasting alongside root vegetables

More Homemade Fried Rice Recipes:

Mushroom Fried Rice

Kimchi Fried Rice with Sesame-Braised Tempeh

Curried Brown Butter Rice Bowls with Crispy Sprouts

To sum up, this fried rice recipe is simple, weeknight-friendly, nutrient-packed, and, most importantly, wildly flavorful.

If you give this broccoli fried rice recipe a try, snap a pic and tag #dishingouthealth on Instagram so I can see your beautiful creations. I also really appreciate readers taking the time to leave a rating and review! Lastly, follow along on Facebook and Pinterest for the latest recipe updates.

30 Minute Broccoli Fried Rice with Turmeric-Tahini Sauce

30 minute broccoli fried rice with turmeric-tahini sauce revamps a takeout classic with an extra dose of veggies for a healthy, one-pan meal.

5 from 10 votes

Print Pin Rate

Course: Entree, Vegetarian

Cuisine: Chinese, middle eastern

Diet: Gluten Free

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

Calories: 364kcal

Author: Jamie Vespa MS, RD

Equipment

• ▢
  Large skillet
• ▢
  Mixing bowls

Ingredients

• ▢ 3 Tbsp. lower-sodium soy sauce or tamari
• ▢ 3 garlic cloves minced
• ▢ ½ tsp. granulated sugar
• ▢ Pinch of chili flakes
• ▢ 2 Tbsp. extra-virgin olive oil
• ▢ 1 medium head of broccoli, stemmed and chopped into florets (about 4 to 5 cups)
• ▢ 1 bunch scallions (green onion) greens sliced into 1 inch pieces
• ▢ 3 large eggs whisked
• ▢ ½ cup frozen/thawed shelled edamame
• ▢ 3 cups cooked long-grain white or brown rice (preferably 1 day old/refrigerated overnight)

Turmeric-Tahini Sauce

• ▢ 2 Tbsp. tahini, well-stirred such as Soom brand
• ▢ 1 Tbsp. rice vinegar
• ▢ 1 tsp. granulated sugar
• ▢ ¾ tsp. ground turmeric
• ▢ ½ tsp. toasted sesame oil
• ▢ ½ tsp. grated or minced fresh ginger
• ▢ ¼ tsp. kosher salt
• ▢ Optional garnish: toasted sesame seeds, chili oil

Instructions

• Combine soy sauce, garlic, sugar, and chili flakes in a small bowl; stir and set aside.
• Heat 1 Tbsp. of the oil in a large skillet over medium-high. Once hot, add broccoli; cover and cook 5 minutes, uncovering occasionally to stir, under crisp-tender. Add green onion and season with a pinch of salt; cook 1 to 2 more minutes, uncovered, until soft. Transfer veggies to a bowl.
• Heat remaining 1 Tbsp. oil in pan. Pour in whisked eggs and cook, stirring constantly, with a rubber spatula for 30 to 45 seconds, until just cooked through. Add cooked rice and soy sauce mixture; stir well to combine. Cook, undisturbed, until rice is slightly crisped on one side, about 3 minutes.
• Return broccoli and green onion to pan, and stir in edamame. Toss well to combine; turn off heat.
• Prepare Turmeric-Tahini Sauce by combining tahini, vinegar, sugar, turmeric, sesame oil, ginger, and salt in a bowl; stir with a whisk. Gradually whisk in up to 2 ½ Tbsp. warm water to reach desired consistency.
• Divide fried rice evenly into 4 bowls and drizzle with Turmeric-Tahini Sauce. Finely chop the leftover whites of the green onion and sprinkle overtop as garnish, if desired. Top with toasted sesame seeds and/or chili oil.

Notes

STORE: Place leftovers in an airtight container and refrigerate for up to 4 days.

REHEAT: Reheat individual portions in the microwave, stopping to stir every 30 seconds. Or, reheat in a small skillet over medium heat until warm. 

Nutrition

Serving: 2cups | Calories: 364kcal | Carbohydrates: 40g | Protein: 13g | Fat: 18g | Saturated Fat: 3g | Sodium: 650mg | Fiber: 5g | Sugar: 4g

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