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.

Today, I’m introducing you to a better, brighter riff on a takeout classic, complete with broccoli, edamame, and a downright addictive turmeric-tahini sauce to make the whole bowl glow.
Firstly, let’s review with the ingredient lineup.

What is Tahini?

In short, my favorite powerhouse seed butter capable of adding nutty depth to both sweet and savory applications.

• For this sauce, tahini adds a toasty, slightly sweet finish and unparalleled creaminess. In terms of brands, Soom is certainly my go-to for its smooth texture and rich, nutty flavor. In addition to their classic tahini, they also offer a chocolate variety that is heavenly drizzled over toast or stirred into oatmeal and lattes. To try any Soom products for 10% off, simply enter code ‘dishingouthealth’ at checkout!

How Do You Make 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. Firstly, 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. Secondly, 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. Thirdly, creamy sauces are KING. This may be a slight detour from classic versions, however I’ve always found 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 a bright top note to an otherwise salty, less dimensional dish.
4. Lastly, top with fresh garnishes such as basil, scallions, cilantro, etc. (or a fiery fermented condiment like kimchi) to bring the whole dish to life.

What Do I Do With Leftover Broccoli Stems?

I always touch on their versatility and nutrition profile on Instagram stories, 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

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

If you make this recipe, be sure to share on Instagram and tag @dishingouthealth and #dishingouthealth so I can see your beautiful creations! Additionally, I’d love if you could leave a review and share with your friends.

More Healthy Fried Rice Recipes:

Kimchi Fried Rice with Sesame-Braised Tempeh

Curried Brown Butter Rice Bowls with Crispy Sprouts

5.0 from 2 reviews

30 Minute Broccoli Fried Rice with Turmeric-Tahini Sauce

 

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Prep time

15 mins

Cook time

15 mins

Total time

30 mins

 

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.

Author: Jamie Vespa MS, RD

Recipe type: Entree, Vegetarian

Serves: 4

Ingredients

• 3 Tbsp. lower-sodium soy sauce or tamari
• 3 garlic cloves, minced
• ½ tsp. sugar
• 2 Tbsp. vegetable oil
• 1 small head broccoli, stemmed and chopped into florets
• 1 bunch scallions, trimmed and cut into 1-inch pieces
• 4 large eggs, whisked
• ½ cup frozen shelled edamame, thawed
• 3 cups cooked brown rice*
• **Turmeric-Tahini Sauce**
• 1 Tbsp. rice vinegar
• 2 Tbsp. tahini (such as Soom)
• ¾ tsp. ground turmeric
• 1 tsp. sugar
• ½ tsp. sea salt
• 1 tsp. toasted sesame oil
• Optional garnish: toasted sesame seeds, thinly sliced green onion, basil

Instructions

1. Combine soy sauce, garlic, and sugar in a bowl; stir a whisk and set aside.
2. Next, heat 1 Tbsp. of the oil in a large nonstick skillet 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 more minute, uncovered; transfer veggies to a bowl.
3. 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.
4. Add rice and soy sauce mixture; toss to combine. Cook, undisturbed, until rice is slightly crisped on one side, about 3 to 5 minutes.
5. Return broccoli and green onion to pan, and stir in edamame. Toss well to combine; remove from heat.
6. Next, prepare turmeric-tahini sauce by combining tahini, vinegar, turmeric, sugar, sesame oil, and salt in a bowl; stir with a whisk. Gradually whisk in up to 2½ Tbsp. warm water to reach desired consistency.
7. 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.

Notes

Use packages of precooked brown rice (for example, Uncle Ben's) for convenience

Nutrition Information

Serving size: ¼th of recipe Calories: 442 Fat: 20 gm Saturated fat: 4 gm Carbohydrates: 48 gm Sugar: 4 gm Sodium: 510 mg Fiber: 6 gm Protein: 19 gm

3.5.3251