Nasi Goreng
Snacks • Malaysia
How to Make Vegetarian Nasi Goreng (Traditional & Healthy Version)
Nasi Goreng, Indonesia’s beloved fried rice, is a flavorful dish that has found its way into Indian kitchens, especially among those seeking global vegetarian snacks with a spicy twist. Originating in Indonesia, Nasi Goreng literally means 'fried rice' and is known for its delicious blend of sweet soy sauce, aromatic spices, and crunchy vegetables. Over the years, Indian home cooks have embraced Nasi Goreng, customizing it with local vegetables and spices while keeping it vegetarian to suit Indian dietary preferences. This healthy Nasi Goreng recipe is an excellent snack or light meal for anyone looking for a quick, nutritious, and satisfying option. Unlike heavier fried rice dishes, this version uses minimal oil and is loaded with colorful veggies like carrots, bell peppers, and spring onions, making it a nutrient-dense choice. The combination of garlic, ginger, and low-sodium soy sauce gives it an umami-packed flavor that appeals to Indian taste buds. Whether served as a tiffin snack, a breakfast treat, or a light lunch, Nasi Goreng is perfect for those tracking calories and seeking variety in their diet.
Ingredients(for 1 bowl (about 1.5 cups) Nasi Goreng)
- 1 cup (cooked) Brown rice (preferably a day old)
- 1/2 cup Carrot (finely chopped)
- 1/2 cup Red bell pepper (diced)
- 1/4 cup Spring onions (chopped (separate whites and greens))
- 2 cloves Garlic (finely minced)
- 1 tsp Ginger (grated)
- 1 tbsp Low-sodium soy sauce (or tamari for gluten-free)
- 1 tsp Tomato ketchup (for tang) - optional
- 1/2 tsp Red chilli powder (adjust to taste)
- 1 tsp Sesame oil (or olive oil)
- to taste Salt
- 2 tbsp Coriander leaves (fresh, chopped, for garnish) - optional
- 1 tbsp Fried shallots (for authentic crunch, optional) - optional
Instructions
- 1
Heat sesame oil in a tawa or large non-stick pan. Add minced garlic and grated ginger; sauté on medium heat until fragrant.
2 minutes
Do not burn the garlic; stir constantly for best aroma.
- 2
Add spring onion whites, chopped carrots, and red bell pepper. Stir-fry on high heat until vegetables are slightly tender but retain crunch.
4 minutes
Keep veggies vibrant by not overcooking.
- 3
Push the veggies to one side. Add red chilli powder and a pinch of salt; let the spices bloom for 20 seconds.
1 minute
Blooming spices enhances overall flavor.
- 4
Add the cooked brown rice and mix well with the veggies and spices. Toss gently to avoid mashing the rice.
3 minutes
Use day-old rice for perfect grain separation.
Why This Dish is Healthy
Our healthy Nasi Goreng is packed with fiber-rich brown rice and a rainbow of veggies, making it ideal for weight management and blood sugar control. The use of minimal oil and low-sodium soy sauce reduces unhealthy fats and sodium, making this fried rice recipe heart-friendly. It’s a satisfying snack that keeps you full longer, perfect for calorie tracking and clean eating.
This vegetarian Nasi Goreng is rich in complex carbohydrates from brown rice, providing sustained energy and fiber for digestive health. The dish is packed with antioxidants, vitamins A and C from vegetables like carrots and bell peppers, and natural prebiotics from garlic. Using minimal oil and incorporating fresh herbs keeps the fat content low while boosting micronutrients. Protein can be enhanced by adding tofu, paneer, or edamame.
Pro Tips
- 💡Tip 1: Use day-old rice for best texture.
- 💡Tip 2: Prep all veggies before starting for quick stir-frying.
- 💡Tip 3: For smoky flavor, allow rice to slightly toast in the pan before serving.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 27.5 g |
| Total Fat | 6.8 g |
| Fiber | 1.8 g |
| Sugars | 1.3 g |
| Iron | 1.1 mg |
| Calcium | 22.0 mg |
| Sodium | 620.0 mg |
| Potassium | 140.0 mg |
| Cholesterol | 38.0 mg |
| Vitamin A | 90.0 IU |
| Vitamin C | 3.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 70.0 mg |
| Vitamin D | 0.4 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.5 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 18.0 µg |
