Fried Black Rice with Green Veg & Kimchi
A super nutritious, fiber loaded take on fried rice that’s loaded with nourishing whole plant foods like broccoli, spinach, edamame, and kimchi! Plus it comes together quickly, especially if using leftover rice - perfect for when you’re short on time but still want a healthy homemade meal.
I love a good meal that’s not only ultra nourishing and delicious (both are musts - it’s never a tradeoff for me!) but that also comes together quickly. I’m of the opinion that everyone needs a few dishes in their cooking arsenal that are 1) fast to make and 2) versatile enough to rely on whatever’s in the fridge. In fact, I think not having to stress over ingredients so much is key to ensuring you can whip up a nutritious meal when you’re pressed for time! And for me, fried rice is one of those dishes: it’s fast and you can throw virtually anything into it. But we’re not talking about the kind of fried rice you’d encounter at a hibachi restaurant (you know, the ones with the flaming onion towers). We’re talking about a fried rice that’s nourishing. A fried rice made with whole grain rice and loaded up with tons of veggies, greens, and legumes!
I’ve been looking for more ways to eat black rice lately (it’s not just insanely delicious - I love the flavor and it’s also super nutritious), so I decided to use it as the base for fried rice. I paired it with some of my fave go-to foods - broccoli, spinach, and edamame - and stirred in some kimchi to finish (obviously inspired by traditional Korean kimchi fried rice). The final result is a tasty and nutritious take on fried rice, and it’s a great dish for adding more whole foods and fiber into your life!
Why You’ll Love this Fried Rice
Tasty flavors. There are a few complementary flavors going on here. In addition to the black rice base (which offers a distinctly nutty flavor) and all the green veg add-ins, the dish incorporates aromas of garlic and ginger and the umami taste of tamari. Finally, to top it all off, a hit of kimchi, which adds an acidic twist! The dish is pretty simple, but it’s filled with a great variety of delicious plant foods.
Insanely nutritious & loaded with whole foods! In terms of nutrition, this dish has it all. Not only is it loaded with (what most of us typically think of as) healthful ingredients like broccoli, spinach, and edamame, but it actually packs a surprising number of the recommended food groups for optimal nutrition. I’m talking 1) whole grains, 2) legumes, 3) cruciferous vegetables, 4) dark leafy greens, AND 5) fermented foods. (This recipe hits 4 of Dr. Greger’s 12 recommended food groups we should be targeting daily for an optimal diet, plus fermented foods, which are widely recommended for gut health and biodiversity.)
Rich in fiber. Since this dish is loaded with whole plant foods (primarily broccoli, edamame, black rice, spinach, and kimchi), it’s extremely rich in fiber! While I haven’t calculated the exact number of grams of fiber, you can rest assured that it’s a plentiful amount. Why? The answer is quite simple: because almost every ingredient in this dish is a whole plant food, and whole plants naturally contain fiber! In fact, plants are the only source of fiber.
And if you’re wondering why I keep harping on and on about fiber, it’s because 97% (!!!) of Americans don’t meet the bare minimum recommended intake amount (which BTW many experts believe that minimum amount is still too low, meaning 97% of Americans aren’t even meeting that super low bar!). Fiber intake from a variety of plant foods is essential for gut health, which in turn affects a variety of things like our immune system, brain function, metabolism, inflammation, and way more (highly recommend Dr. Will Bulsiewicz’s book Fiber Fueled if you want to learn more!). So if you want to increase your fiber intake, eat more whole plant foods!
Easy to make. This fried rice recipe is quite simple, and it doesn’t require any techniques beyond some basic sautéeing and cooking the rice. Plus the actual cooking time (not including prep and cooking the rice and chopping all the veggies) takes less than 10 minutes. Make sure you’ve got everything ready to go before you start cooking because the process goes quickly! No one wants burnt fried rice!
Ingredient Overview
Black rice. The base of the dish - and a whole grain! Black rice has a slightly nutty flavor and chewy texture, and it pairs deliciously with all the other ingredients in this dish (hence why I chose them!). Plus it’s incredibly nutritious - we’re talking even more nutrients than brown rice, which is most people’s go-to whole grain rice. Black rice is a good source of protein, iron, fiber, and packs five times (!!) more antioxidants than brown rice - absolutely crazy!
Ginger, garlic, scallions, and tamari. Where lots of the flavor comes in! Garlic and ginger are a no-brainer combo, and tamari adds in loads of umami.
Broccoli. For a dose of cruciferous veg, and also because broccoli makes a delicious pairing for black rice! Without geeking out too much over the nutrition of broccoli (it’s rich in fiber and various vitamins and minerals), here’s a fun fact - ½ cup of broccoli contains (slightly) more vitamin C than half an orange. No knock against oranges (a delicious whole food in their own right), but it’s kind of surprising to hear since we’ve all been marketed to and conditioned to associate oranges with vitamin C!
Edamame. For a protein boost. Edamame is made from soybeans (don’t let fearmongering articles tell you soy is unhealthy!), which are a terrific source of plant protein. Plus it’s particularly rich in vitamin K and folate.
Spinach. To add in some dark leafy greens (because who can’t use more dark leafy greens in their life?! Dark leafy greens are absolutely essential for brain health, and studies have shown they actually help slow the decline of brain function! 🧠 Spinach adds in more fiber and is a great source of various vitamins and minerals including iron, calcium, and vitamins A, K, and C.
Kimchi. I couldn’t resist adding kimchi into this fried rice - I find those sour, umami notes to be absolutely delicious. Plus since it’s a fermented food, it’s got those probiotics that our gut microbes love. Use whatever brand of kimchi you love - just be sure to check the ingredients label to make sure it’s vegan!
Red pepper flakes (optional). For a hint of heat, if you’re into that!
Sesame seeds. To garnish the finished dish.
Fried Black Rice with Green Veg & Kimchi
Vegan, Gluten-Free
Serves 2
Ingredients
1 cup dry black rice
¾ cups frozen edamame
1 tablespoon neutral oil (I like high-oleic sunflower oil or avocado oil)
3 packed cups broccoli florets
Salt & pepper, to taste
3 cloves garlic, minced
1 tablespoon minced fresh ginger (from ~1-inch piece)
3 scallions, thinly sliced, white & green parts divided
½ teaspoon red pepper flakes (optional for a hint of heat)
2 tablespoons reduced-sodium tamari
2 packed cups spinach, roughly chopped into bite-sized pieces
1 cup vegan kimchi
Sesame seeds (to taste), for garnish
Directions
Make the rice. In a small saucepan, combine the rice and 2-2 ¼ cups water over medium-high heat. Once boiling, reduce the heat to a simmer, cover, and cook the rice for ~30-35 minutes, or until tender and all the liquid has been absorbed. Turn off the heat and let the rice sit for 10 minutes in the covered pan to steam. Then, uncover, fluff the rice with a fork, and let cool before using.
Note: Leftover rice is best for this dish! If possible, make the rice ahead of time and refrigerate it until ready to use.
Thaw the edamame. Place the edamame in a small bowl and cover with boiling water. Let sit for 10 minutes, then drain and set aside until ready to use.
At this point, make sure all your ingredients are prepped as the cooking process will go very quickly!
In a large pan, add the oil and warm over medium heat. Add the broccoli along with a small pinch of salt and some freshly ground pepper and sauté for about 2-3 minutes, stirring occasionally, until the broccoli begins turning bright green. Add in the ginger, garlic, white parts of the scallions, and red pepper flakes (if using) and continue sautéing for about 30-60 seconds, until fragrant.
Add in the rice and tamari and give everything a good stir, and continue cooking, stirring occasionally, for about 3 more minutes.
Add in the spinach and stir until wilted.
Stir in the edamame and kimchi and cook for a few more seconds to warm through, then turn off the heat.
Serve immediately. Top the fried rice with the green parts of scallions and a sprinkle of sesame seeds (and a dash more tamari, as desired).
Enjoyed this twist on fried rice? I’d be very grateful if you left a review in the comments below and shared the recipe with a friend, family member, or anyone in your life who could use some extra veggies and fiber (read: that’s all of us)! And if you share it on Instagram, don’t forget to tag me @teostinykitchen if you snap a pic/video of your fried rice so I can see how yours turned out!