https://youtu.be/del0aGS3ztM
Video content summary: High-Protein Vegan Jerky Fried Rice
If you’ve got leftover brown rice, this vegan jerky fried rice turns it into a full meal with 22 grams of protein per serving. Dani Taylor, co-owner of VeganProteins online coaching, combines chopped plant-based jerky, vegetables, and a vegan egg scramble in one pan.
The recipe comes together quickly, starting with cooked, cooled rice and a few simple ingredients.
Choosing the vegan jerky
Dani uses Unisoy black pepper jerky for this recipe, though teriyaki also works. Unisoy is a Vegan Strong sponsor, and Dani praises its flavor.
Other flavors mentioned include spicy, pineapple habanero, carne asada, and chipotle. Pineapple habanero is Dani’s favorite for snacking.
Ingredients and simple swaps
The recipe makes four servings.
- 3 cups cooked, cooled brown rice
- 8 ounces Unisoy plant-based jerky, cut into small strips
- 2 tablespoons sesame oil
- 2 cloves garlic
- Diced carrots
- 1/2 cup diced bell pepper
- 1/2 cup frozen peas
- Green onions
- 2 tablespoons soy sauce
- 1/4 teaspoon each garlic powder and onion powder
- 1/2 cup JUST Egg
Instead of JUST Egg, Dani also suggests using 1/2 cup blended silken tofu.
How to make vegan jerky fried rice
A larger pan makes it easier to stir everything together, especially once the rice goes in.
- Heat the pan over medium heat. Add the sesame oil and garlic, then cook for about 30 seconds. Add the chopped jerky and cook for about three minutes.
- Add the diced carrots, bell pepper, frozen peas, and cooked, cooled brown rice. Pour in the soy sauce, add the garlic and onion powders, and stir everything together.
- Make a well in the center of the rice mixture. Pour in the JUST Egg or blended silken tofu and scramble it in the middle. Once it starts to set and leaves bare patches on the bottom of the pan, stir it evenly through the rice.
A few bits of rice or vegetables can get into the center while the egg-style ingredient scrambles. That’s fine, because everything gets mixed together afterward.
Nutrition and ways to customize
Dani gives the following nutrition figures per serving: 454 calories, 42 grams of carbohydrates, 11 grams of fat, and 22 grams of protein.
The fried rice is a complete meal on its own. You can also add other vegetables or use more or less soy sauce to suit your taste.
More recipes from VeganProteins
Dani’s Muscles By Brussels membership includes over 200 high-protein, vegan, macro-friendly recipes, monthly gym or at-home workouts, live Zoom group coaching calls, and a community of vegan athletes. At the time of filming, Dani mentions up to four calls each month.
The Muscles By Brussels membership waitlist provides updates when enrollment opens again.
A full meal from leftover rice
Chopped jerky gives leftover brown rice a new use beyond a side dish. The vegetables and egg-style scramble round out the meal.
There’s also room to change the jerky flavor without changing the basic cooking method.
