Springtime Fried Wild Rice

Springtime Fried Wild Rice! Loaded with spring vegetables, tofu, edamame, and wild rice, this is a quick and easy dinner the whole family will love. Made with wild rice cooked at least a day in advance, this is a great recipe for batch cooking. 

fried rice made from wild rice, asparagus, and eggs in light blue bowls on a grey background

Spring has finally sprung in Stockholm, and friends, it’s glorious.

All those months of grumbling about cold, dark days are suddenly forgotten, the sun is shining, and everyone is in a great mood. I’ve been a bit off my meal planning game of late, a combination of some really busy periods with work, getting the new site ready to launch, and just plain old not wanting to come inside.

It’s important to me that I practice what I preach, though, so I’ve been making an effort to do some batch cooking and conscientious meal planning over the last couple of weeks. The result? I feel better, I’m eating healthier and tastier food, and I’m less stressed about meal time.

asparagus, eggs, wild rice, tofu, edamame, ginger, scallions, and soy sauce on a grey background

Fried rice is one of my favourite go-to quick and easy healthy meals. If the above photo looks intimidating with all of those elements, rest assured that much of it can be done in advance and the rest of it is pretty quick chopping. As with any fried rice recipe, the results are best if the rice is cooked at least a day in advance, which is a win for your meal prepping.

For this Springtime Fried Wild Rice, I chose wild rice instead of regular white rice because I love the flavour and the chewy texture of it. Did you know that wild rice isn’t actually rice? It’s an aquatic cereal grain that’s native to North America. It takes longer to cook than regular ol’ white rice does, which is one of the reasons I love to cook it in bulk and freeze it in one-cup portions. Then I’ve got wild rice ready to go for fried rice, grain bowls, or salads whenever I want.

Hey Nutrition Lady, is wild rice healthier than regular rice? Excellent question, my friends. If we’re comparing wild rice to plain old white rice, then yes, for sure it is. Wild rice has a good portion of the husk intact, which means you’re getting a good dose of dietary fiber plus valuable vitamins and minerals that would otherwise be stripped away. Wild rice is also a good source of B vitamins, including B1, B6, B9, and B12.

plain omelet thinly sliced to be added to fried rice

When you’re whipping together fried wild rice, I think there are two basic strategies. You can go either quick and easy, pretty much throwing everything in the same pan as you go, or you can take a more finicky approach. Doing things the finicky way takes a bit more time and creates considerably more dishes to clean up, but if you’re someone who, like me, is particular about the texture of things, this is the way to go.

The recipe as written below is for the move involved approach. It means whipping up a plain omelet, and then sliding it out of the pan onto a plate to cool while the tofu goes in to get crisped up. Once the tofu is nicely browned it, too, goes off to the side to wait, while you cook the vegetables. Then, the wild rice gets added to the mix, the tofu goes back in, and the omelet, now sliced into thin little ribbons, gets tossed through.

Although it’s a bit more time consuming, I like this approach because it means each of the elements in this Springtime Fried Wild Rice is perfectly cooked. No mush, nothing done under, and you can taste and season as you go.

fried wild rice with asparagus and egg in blue bowls with chopsticks and soy sauce in the background

Tips for making Springtime Fried Wild Rice:

  • Make sure your wild rice is cooked at least a day in advance. When cooking whole grains such as wild rice that take some time to cook, I like to make a big batch and freeze in one-cup portions.
  • Do all of the chopping before you start cooking. It all come together pretty quickly in the end, and if you’re frantically chopping as you go, something is bound to get over cooked.
  • Make the sauce before you start cooking, for the same reason as is stated above. You’re going to want it ready to pour on a moment’s notice.
  • Want to make this dish vegan? Simply leave out the eggs and swap out the honey in the sauce for another liquid sweetener.
  • Don’t like asparagus? No problem. Swap it out for another in-season vegetable that you do like.
  • Wild rice is expensive, right? So free free to blend it with brown rice or another grain to cut down on cost.

overhead shot of fried wild rice with asparagus and egg in two bowls with chopsticks, chili flakes, and soy sauce in the background

Other Recipes You Might Enjoy:

Wild Rice Bowls with Sweet Potato and Spicy Tofu
Red Curry Coconut Stir Fry with Tofu and Vegetables 
Black Bean Noodle Bowls with Spicy Sesame Sauce
Mung Bean and Coconut Curry

Did you make this recipe? I’d love to know how it turned out! Please leave a comment and a review below 🙂

fried wild rice with asparagus and egg in blue bowls with chopsticks and soy sauce in the background
5 from 1 vote
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Springtime Fried Wild Rice

Springtime Fried Wild Rice - A vegetarian fried rice dish made with wild rice, asparagus and tofu, that comes together quickly and is packed with nutritious ingredients. 

Course Main Course
Cuisine Asian
Keyword fried rice
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories 318 kcal
Author Katie Trant

Ingredients

  • 1 Tablespoon extra virgin olive oil
  • 4 large eggs lightly whisked
  • 7 ounces firm tofu cut into small cubes
  • 8 ounces fresh asparagus cut into bite-sized pieces
  • 1 cup frozen shelled edamame
  • 1/2 cup sliced green onion
  • 3 cups cooked wild rice* preferably at least a day old

For the sauce

  • 1/4 cup light soy sauce I like Bragg's liquid aminos
  • 2 Tablespoons freshly grated ginger**
  • 1 Tablespoon honey or other liquid sweetener
  • 2 Tablespoons rice vinegar
  • pinch red pepper flakes

Instructions

  1. Start by chopping everything that needs chopping and organizing it on your kitchen counter. So trim the asparagus and chop into bite-sized pieces, chop the green onions, and dice the tofu. Get all of the ingredients lined up in the order you'll be using them in.

  2. Now make the sauce so it's ready when you need it! Whisk together the soy sauce, honey, ginger, vinegar, and red pepper flakes in a small bowl. Set aside. 

  3. Heat a large skillet over medium-high heat. Add 1 Tablespoon of olive oil to the pan, and swirl to coat the bottom.

  4. Crack the eggs into a bowl and whisk until pale yellow and slightly foamy. 

  5. Pour the eggs into the hot skillet and swirl around in the pan to distribute evenly. Wait a minute or two without disturbing the eggs, so the bottom begins to set. 

  6. When the eggs are firming up, using a spatula fold one-third of the egg over towards the center, and then roll this over the remaining exposed third, so you've got a three-layer omelet. 

  7. Slide the omelet out of the pan and onto a waiting plate. 

  8. Return the same pan to the heat and add a tiny bit more oil if needed. Add the tofu cubes, and let them cook for a few minutes on each side, until nicely browned. This should take about 10. Slide the tofu out of the pan and onto a waiting plate.

  9. Return the same pan to the heat, and add the asparagus. Cook for 2-3 minutes until bright green.

  10. Add the frozen shelled edamame and the green onions. And cook, stirring frequently, for 2-3 minutes.

  11. Add the cooked wild rice and stir to thoroughly combine with the vegetables. Cook for 2-3 minutes, stirring constantly, until rice is hot. 

  12. Quickly slice the omelet into thin ribbons, and add it to the fried wild rice, along with the cubed tofu. Stir to combine well. 

  13. Add half of the sauce, stir to combine, and taste. Add remaining sauce if desired. 

  14. Serve fried wild rice immediately, with extra hot pepper flakes sprinkled over top if desired. 

Recipe Notes

*1 cup of uncooked wild rice yielded 3 cups cooked wild rice

**I find frozen ginger much easier to grate

Nutrition Facts
Springtime Fried Wild Rice
Amount Per Serving
Calories 318 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 186mg 62%
Sodium 891mg 37%
Potassium 556mg 16%
Total Carbohydrates 39g 13%
Dietary Fiber 5g 20%
Sugars 7g
Protein 18g 36%
Vitamin A 16.5%
Vitamin C 9.6%
Calcium 8.2%
Iron 23.5%
* Percent Daily Values are based on a 2000 calorie diet.



 

Comments

  1. Yep, just a few weeks ago I realized fried rice is way bettter when the egg is cooked separately. I would like to add that I DID come up with this idea myself, but I will concede that I was not the first (like the time when I was little and thought I invented the side pony tail). Incidentally, I tossed some asparagus into last nights fried rice, too. It just felt so right this time of year.

  2. The world is a wonderful place of opportunities…relationships, travel and ….food!! All so beautifully described, arranged and photographed! When my front porch steps are dry (the back steps have also been painted today) I shall scoot to our market to get the ingredients for this sumptuous dish.

  3. I love the photos! I’m so glad that I had the chance to meet and spend time with you while you were over here. It was a lot of fun. 🙂 Congrats on your graduation! You worked so hard for it.

    The strawberry crop here is apparently not doing well because of our cold, rainy weather. SO not good.

  4. I’m a texture person too, so I always go the finicky route (or, as I would say, the proper route!). We have a brown basmati and wild rice mix (it’s just the grains – nothing else) that I use a lot but I’ve not used it for fried rice. Now I will! The whole recipe looks great and your photographs are very enticing. 🙂

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