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Kevin Curry

Fried Rice With Brussels Sprouts

Fried Rice With Brussels Sprouts

Ingredients for 5 servings

  • 1/2 lb Brussels sprouts, halved or quartered
  • 1 tablespoon avocado oil (or other oil with a high smoke point such as grapeseed, tigernut or coconut; if not olive oil)
  • pinches of sea salt & cracked pepper
  • 1 tablespoon olive oil
  • 1 tablespoon garlic, minced
  • 1/2 cup green onion, chopped
  • 2 teaspoons ginger, fresh or paste
  • 2 1/2 cups cooked brown rice
  • 2/3 cup colorful bell peppers, chopped
  • I used a combination of chopped red, yellow and orange bell peppers
  • 3 tablespoons low sodium soy sauce (or low sodium tamari)
  • 1/3 cup chopped cilantro
  • 1 1/2 teaspoons (toasted) sesame oil (or peanut oil) for fragrance
  • Garnish
  • fresh lime juice


Step 1

If you do not have cooked rice, cook rice according to the instructions given.  Then allow it to cool to room temperature or place in the fridge.

Step 2

Set oven to 420F.

Step 3

In a large bowl, mix together cut Brussels sprouts, olive oil and sea salt & pepper.  Toss the sprouts so they are completely covered then dump them on a baking tray lined with parchment paper.  Bake for 15-20 minutes or until the edges are brown and crispy, and the sprouts are crisp-tender when pierced with a fork.

Step 4

Set a nonstick skillet on medium heat and once hot, add the olive oil, garlic and green onion.  Sauté for 2 to 3 minutes and be careful not to burn the garlic.

Step 5

Add in the room temperature, OR cold, cooked brown rice and cook in the skillet for 2 minutes. Then, add bell peppers and the roasted Brussels sprouts.  Fold everything together, then season with low-sodium soy sauce and chopped cilantro.

Step 6

Mix everything together and reduce the heat to low.  Drizzle sesame oil over the rice, gently fold and then serve.

Step 7

Enjoy with your choice of protein!  Here in this example, I enjoyed mine with grilled chicken breast seasoned with garlic, onion, thyme and sea salt & pepper.

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Prep 10min
Cook 30min
Total 40min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!