A large bowl of fried rice with vegetables is presented on a dining table while someone lifts a spoonful into their bowl

(Image credit: Getty Images)

Serves

6–6

Nutrition Per Portion	RDA
Calories	230 Kcal	12%
Fat	13 g	19%
Carbohydrates	23 g	9%
Sugars	3 g	3%
Protein	8 g	16%

By Lou Mudge

published 23 April 2025

in Recipes

Did you know that you can make an easy change to your diet that can improve your gut health? You simply have to eat a wider variety of fruits and vegetables.

“Research suggests a diet rich in plants can support growth of healthy gut bacteria,” says dietitian Roxana Ehsani. “Fiber-rich foods help promote a healthy, balanced diverse gut microbiome, support regular bowel movements and can reduce bloating.”

Your gut microbiome is a collection of microorganisms that live in your digestive system and help with digestion and the release of nutrients from food.

A diverse gut microbiome also results in a stronger immune system, according to a 2023 study.

To help add some veg-forward meals to your repertoire, Ehsani developed this veggie-packed recipe for Fit&Well. She also represents 4th & Heart Ghee, which features as an ingredient.

“This dish is loaded with seven different veggies, providing a dose of vitamins, minerals and plenty of fiber,” says Ehsani. “It also includes brown rice in place of white for additional fiber and whole grains, and edamame for fiber and plant-based protein.”

Ehsani also swapped the usual oils used to make traditional fried rice, for ghee. “Ghee not only adds a rich, buttery flavor but also contributes beneficial fat-soluble vitamins A, D, E and K, and is naturally lactose-free,” says Ehsani.

Aside from being fantastic for your gut health, this recipe is also a great way to use up leftover rice (just make to sure to follow the USDA’s food safety basics).

Day-old rice makes the best fried rice because it’s drier than fresh rice and better absorbs the flavors of other ingredients.

You can use frozen chopped vegetables to save time and garlic or ginger paste if you prefer. This is also a one-pan meal, so there’s less washing up!

Vegetable fried rice recipe

Method

In a large skillet or wok, heat two tablespoons of ghee and sauté the onion over medium heat until softened, about five to seven minutes.
Stir in the garlic and ginger, and cook for one minute.
Add the carrots, broccoli and mushrooms, and sauté for five to seven minutes.
Add the remaining ghee, rice, edamame, soy sauce and oyster sauce. Cook on high for two minutes.
Make a well in the middle of the rice, crack the eggs and cook for one minute. Stir the eggs evenly into the rice mixture and cook on high for another three to four minutes.
Remove from heat and garnish with green onions.

Ingredients

4tbsp 4th & Heart unsalted ghee
1 medium onion, finely diced
3 large cloves garlic, minced
1tbsp grated or finely minced fresh ginger
1 large carrot, finely chopped
1½ cups broccoli, finely chopped
2 cups mushrooms, sliced
2 cups cooked brown rice
¾ cup shelled fresh or frozen edamame
2½tbsp light soy sauce
1tbsp oyster sauce
2 eggs
2 green onions, sliced

Roxana Ehsani

Roxana Ehsani is a certified specialist in sports dietetics and a former spokesperson for the Academy of Nutrition and Dietetics. She holds a Bachelor of Science in Human Nutrition, Foods, and Exercise from Virginia Tech and a Master of Science in Clinical Nutrition and Dietetics from the University of Pittsburgh.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.