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Healthy Kale Fried Rice

Healthy Kale and Egg Fried Rice

Nick @ walktoeat
Healthy fried rice recipe that is just as satisfying as your favorite takeout spot. More veggies and no unhealthy processed oils make this kale and egg fried rice a nutrition packed meal.
5 from 4 votes
Prep Time 40 mins
Cook Time 25 mins
Total Time 1 hr 5 mins
Course Main Course
Cuisine Chinese
Servings 4
Calories 524 kcal

Ingredients
  

  • 4 eggs
  • 1 bunch kale, leaves and stems separated. Leaves roughly chopped and stems thinly sliced.
  • 1/2 bunch scallions, cut into 1/2 inch slices
  • 2 cloves garlic, grated
  • 1 tbsp tamari or soy sauce
  • 4 tbsp olive oil
  • 1 cup brown rice (about 3 cups cooked)
  • 2 tbsp white wine vinegar
  • 3 tbsp sesame oil
  • 1 1/4 tsp kosher salt
  • 1 inch piece of ginger, grated (optional)

Instructions
 

  • Fill a medium pot with 6 cups water. Add a few pinches of salt and bring to a boil. Add rice and simmer for 30 minutes. Drain water and place lid on pot. Let sit, off heat, covered for 10 minutes. Rice can be made up to 3 days in advance.
  • Prepare all of your ingredients before starting the cooking process. Mix garlic, ginger (if using), and soy/tamari in a small bowl. Mix vinegar and sesame oil in another small bowl. Cut kale and scallions. Whisk eggs and 1/2 tsp kosher salt in a bowl until no yellow streaks remain.
  • Heat 1 tbsp olive oil over medium in a large pan or Dutch oven. Add kale stems. Cook until browned and crispy, about 4 minutes.
  • Add kale leaves and scallions. Season with salt. Cook until kale is wilted, 4-5 minutes. Remove veggies from the pan and set aside.
  • In the same pan, heat remaining 3 tbsp olive oil over medium-low heat. Add eggs and stir constantly until set, 30-60 seconds.
  • Add rice and soy sauce mixture. Mix rice and eggs and cook undisturbed for 3 minutes.
  • Remove pan from heat. Mix in vegetables and vinegar mixture. Serve.

Video

Notes

Kale types: Any type of kale works for this recipe. Curly kale is the most widely available and works great. If you want a more colorful dish, use Redbor (or Red) kale which has a reddish / maroon color.
Using leftover rice: Leftover rice works perfect for this dish. It has less moisture than freshly made. So, it will crisp better. You can prepare the rice up to 3 days in advance. So, if you make another dish with rice during the week, make some extra so you can make this fried rice dish as well. It comes together in no time - less than 25 minutes - when the rice is already made.
Brown versus white rice: Brown and white rice have similar nutritional values. But, brown rice is higher in many nutrients, fiber, and antioxidants. Opt for brown rice when possible.
Adding some zing with ginger: Ginger would be a great addition to the soy sauce/tamari mixture with garlic. I didn't include this because we don't always have ginger lying around. To include, grate a peeled 1-inch piece of ginger into the soy mixture and follow the recipe accordingly.

Nutrition

Sodium: 1106mgCalcium: 218mgSugar: 1gFiber: 3.9gPotassium: 843mgCholesterol: 186mgCalories: 524kcalSaturated Fat: 5.3gFat: 30.5gProtein: 14.3gCarbohydrates: 51gIron: 4mg
Keyword egg fried rice, healthy egg fried rice, healthy fried rice, healthy fried rice recipe, kale fried rice
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