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Wok of fried rice with edamame, carrots, peas and scrambled egg
DinnerVegetarianDairy-free

Edamame Veggie Fried Rice

Better-than-takeout fried rice with 18g protein per serving and actual vegetables in every bite. The secret is day-old rice and a screaming-hot pan.

18g Protein9g Fiber286mcg Folate75mg Vitamin C
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Prep10 min
Cook15 min
Calories391 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

4 steps · about 25 minutes total

  1. Scramble the eggs

    Heat the neutral oil in a large wok or skillet over high heat. Pour in the beaten eggs and scramble quickly, breaking into ribbons, about 60 seconds. Remove to a plate — they go back in at the end so they stay tender.

  2. Sear the vegetables

    In the same screaming-hot wok, add the carrots, bell pepper and spring onion whites. Stir-fry 3–4 minutes until charred at the edges but still crisp. Add garlic and ginger for the last 30 seconds.

  3. Fry the rice

    Add the cold rice, breaking up every clump with your spatula — clumps steam instead of frying. Spread it out and let it sit undisturbed 2 minutes to develop crispy bits, then toss and repeat once more.

  4. Bring it together

    Add edamame and peas, pour the soy sauce around the hot edges of the wok (it sizzles and caramelizes), and toss everything 2 minutes. Return the eggs, drizzle with sesame oil, and toss through the spring onion greens. Taste for soy sauce.

Why this helps

Takeout comfort, upgraded

Swapping plain rice for an edamame-and-egg version triples the protein to 18g per serving and adds 9g of fiber — the difference between a 9pm snack attack and actually being done for the night. The 286mcg of folate is a quiet bonus most takeout never delivers.

All about ProteinAll about FiberAll about FolateAll about Vitamin C

Nutrition facts

per serving · % DV
  • Calories 391 kcal20%
  • Protein 18g36%
  • Total Carbohydrate 57g21%
  • Dietary Fiber 9g32%
  • Total Sugars 3g6%
  • Total Fat 10g13%
  • Sodium 507mg22%

Vitamins & minerals

  • Iron 3.6mg20%
  • Calcium 84mg6%
  • Magnesium 126mg30%
  • Potassium 697mg15%
  • Vitamin C 75mg83%
  • Folate 286mcg72%
  • Zinc 2.6mg24%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Why does it have to be day-old rice?
Fresh rice is too wet — it steams into mush. Day-old refrigerated rice dries out on the surface, so each grain fries up separate and a little crispy. No day-old rice? Spread fresh rice on a tray and refrigerate uncovered for an hour.
Can I make it vegan?
Skip the eggs and add an extra 100g of edamame plus 100g of crumbled firm tofu. Still 16g+ protein per serving.
My fried rice is soggy — what went wrong?
Usually three culprits: the pan was not hot enough, the rice was fresh, or everything was crowded. High heat, cold rice, and cooking in two batches if your pan is small.
Can I use white rice?
Yes. Brown adds about 2g of fiber per serving and a nuttier flavor, but white fries up beautifully too.
What protein can I add?
Shrimp, diced chicken, or pork all work — sear first, remove, and add back at the end. The edamame-egg base is already solid though.
Is it gluten-free?
Use tamari instead of soy sauce and it is. Everything else is naturally gluten-free.
How long do leftovers keep?
3–4 days refrigerated. Reheat in a hot skillet with a splash of water rather than the microwave for the best texture revival.
Can I freeze fried rice?
Yes, up to 2 months. Cool completely, freeze flat in bags, and reheat straight from frozen in a hot wok.

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