Rainbow Fried Rice

This is an egg fried rice recipe with a nutritious twist that you can whip up fast and feed one person or a crowd using whole grain basmati rice. It can make a tasty lunch or supper and is packed with protein and veg.

Crab is such a versatile protein and is packed with high levels of omega-3 fatty acids, vitamin B12, and selenium. The white crab meat does not taste that strong, so it is a good way to get extra protein into children who are not that keen on eating fish. Use fresh white crab meat or a tin.

Easy to make egg-free and this is naturally gluten-free if you use Tamari Soya Sauce. See all allergen switches in the notes.

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Rainbow Fried Rice

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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Main Courses, Side Dishes
Servings 2
Suitable for Special Diet (or adaptable) Dairy-free, Egg-free, Gluten-free, Low-sugar, Nut-free


Stir-Fry Sauce:


  • Cook the rice according to pack instructions, ensuring to rinse the rice well before cooking. This usually takes 20 minutes to cook.
  • Meanwhile, finely slice the spring onions and chop the red pepper into small cubes. Put the frozen edamame and sweetcorn into a bowl and cover with boiling water to defrost. Crack the eggs into another bowl season with salt and pepper, whisk and set aside.
  • Make the stir-fry sauce by mixing together the sesame, tamari, honey and lime juice in a bowl. Set aside.
  • Once the rice is cooked, drain in a sieve and rinse well with cold water.
  • In a wok or large frying pan, heat the olive oil. Add the rice and cook for 3 minutes, stirring all the time to coat it in the oil. Add the chopped peppers, defrosted edamame beans and sweetcorn, the sliced spring onions, and the grated ginger root. Continue to cook and stir for 4minutes.
  • Push the rice mixture to one side of the pan. Pour the eggs into the other side of the pan and scramble. Once the egg is starting to set, stir back through the rice, and add the crab meat. Cook for a further 3minutes.
  • Serve drizzled with the stir-fry sauce.


  • You can keep the ginger root, edamame beans and sweetcorn in the freezer and I often also have ready sliced onions and red peppers stored in the freezer.
  • The crab can be replaced with cooked prawns, cooked chicken or firm tofu if preferred. You can use a tin of crab if this is quicker and more affordable.
  • For adults, serve with chilli sauce to taste.
Egg-free – use half a tin of chickpeas instead of the egg.
Sesame-free – use olive oil
Soya-free – use green peas instead of edamame beans and coconut amino sauce instead of soya sauce
Store any leftovers in the fridge and eat within 24 hours of making this recipe.
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