Mediterranean Colorful Vegetable Fried Rice
This vegetable fried rice brings Mediterranean brightness to a classic comfort dish. It’s packed with color, texture and flavor thanks to broccoli, peppers, carrots, cabbage, scallions, corn and peas. The eggs add protein, while olive oil, soy sauce and sesame oil give it a balanced savory taste. Using cold cooked rice makes each grain fry up light and separate. This is a quick one-pan meal that works for lunch, dinner or meal prep. It’s flexible enough for whatever vegetables you have on hand, and the whole dish cooks fast once you start.
Total Time: About 30 minutes
Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4–5
Ingredients
Oil
3 tbsp olive oil, divided
Aromatics
1 bunch scallions, thinly sliced (white and green parts separated)
Vegetables
2 carrots, peeled and thinly sliced
¼ small purple cabbage, thinly sliced
1 head broccoli, roughly chopped
Orange or yellow bell peppers, sliced
Corn and peas (fresh, frozen or canned)
Protein / Base
8 large eggs, whisked
Cooked and chilled white rice
Seasoning
¾ tsp kosher salt, divided
Soy sauce to taste
A drizzle of sesame oil
Black pepper to taste
Black sesame seeds for garnish
Instructions
Prep the rice and vegetables
Break up any clumps of chilled rice so it fries evenly. Keep all vegetables sliced and ready.
Scramble the eggs
Warm one tablespoon of olive oil in a large pan or wok. Pour in the eggs and cook them until soft and fluffy. Break them into small pieces. Remove from the pan.
Cook the scallions and carrots
Add another tablespoon of oil. Cook the scallion whites and carrots for two to three minutes.
Add the cabbage and peppers
Stir in the purple cabbage and bell peppers. Cook until they soften slightly while still staying crisp.
Add the broccoli, corn and peas
Cook another few minutes until the broccoli becomes bright green.
Season the vegetables
Add about half the salt and a little pepper. Stir well.
Add the rice
Increase the heat. Add the chilled rice and the last tablespoon of olive oil. Fry while stirring until everything mixes well and the rice warms through.
Add soy sauce and sesame oil
Splash in soy sauce gradually and mix until the color looks even. Add a small drizzle of sesame oil.
Return the eggs
Add the cooked eggs back to the pan and fold them through the rice.
Finish and serve
Taste and add extra salt, pepper or soy sauce. Garnish with scallion greens and black sesame seeds.
Tips
Always use chilled rice so it fries instead of turning mushy.
Don’t overcook the vegetables; keep them crisp.
Add soy sauce gradually so you don’t overpower the dish.
Use a wide pan or wok so everything fries evenly.
Scramble the eggs first to avoid overcooking them later.
Chop vegetables into similar sizes for even cooking.
Fry on higher heat once the rice goes in for the best texture.
Use good-quality olive oil for a Mediterranean touch.
Stir gently at the end to avoid breaking the rice grains.
Add the scallion greens at the end to keep their freshness.
Variations
Add chickpeas for extra protein.
Stir in feta at the end for a Mediterranean twist.
Add roasted red peppers for a smoky flavor.
Swap broccoli for zucchini or green beans.
Add olives for a briny note.
Use brown rice instead of white.
Include cherry tomatoes added at the very end.
Add a squeeze of lemon for brightness.
Replace eggs with tofu for a vegetarian version.
Add chili flakes for heat.
Q&A
Can I use warm rice?
Chilled rice works much better. Warm rice becomes sticky.
Can I make this without eggs?
Yes. Add tofu or chickpeas instead.
What kind of soy sauce is best?
Any light or all-purpose soy sauce works.
Can I add meat?
Chicken, shrimp or turkey fit well.
Can I use frozen vegetables?
Yes. Just thaw or pat dry to avoid excess moisture.
Why is my rice sticking?
The heat may be too low or the rice too fresh.
Can I make this ahead?
It reheats well in a pan or microwave.
How do I keep the colors vibrant?
Don’t overcook the vegetables.
Can I use jasmine rice?
Yes. It fries well if chilled.
Does it work with quinoa?
Yes. Quinoa is a good substitute.
Nutrition
Estimate (per serving)
Approximate values:
Calories: 390
Protein: 15 g
Carbs: 45 g
Fat: 16 g
Fiber: 5 g
Sodium: 640 mg
Conclusion
This Mediterranean-style vegetable fried rice is colorful, filling and quick to prepare. The mix of vegetables adds texture and freshness, the eggs provide protein and the seasonings bring everything together. It’s a flexible dish that works with whatever ingredients you have on hand. Once you learn the basic method, you can adjust it to your taste. It’s an easy meal that feels fresh and satisfying without much effort.