Diet & Nutrition

Low-calorie vegan fried rice ready in 30-minutes

Sam Wood shares his deliciously simple recipe for tamari and tempeh vegan fried rice – perfect for when you’re short for time and looking for a meat-free meal. 

Sam Wood has your meat-free meal for the week ahead sorted with this low-calorie vegan fried rice.

With brown rice, frozen peas, carrots and tamari sauce, it’s easy to whip up on a quick WFH lunch break or on your Sunday’s when you’re meal prepping.

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Vegan Fried Rice

Serves: 1

Prep time: 5 minutes

Cook time: 30 minutes


  • 1/4 cup brown rice (raw)
  • 1 teaspoon olive oil (extra virgin)
  • 50 g tempeh diced
  • 1/2 carrot diced
  • 1/2 cup green peas (frozen)
  • 1 sprig of spring onion, finely sliced
  • 1/2 tablespoon tamari (or soy sauce)


1. Cook brown rice according to packet instructions.

2. Heat olive oil in a medium frying pan over a medium heat. Add in the tempeh and cook for 5 minutes or until golden

3. Next, add in the carrot, peas, cooked rice and spring onion and cook for another 3 minutes.

4. Add in the tamari and cook until heated through. Transfer to a bowl and serve.

Nutritional Information

  • Energy: 1669.9kj
  • Calories: 398.9cal
  • Protein 17.7g
  • Fibre: 8.7g
  • Fat: 8.7g
  • Saturated Fat: 1.3g
  • Carbs: 57.9g
  • Sugar: 7.6g

For more recipes, head to 28 by Sam Wood.