Fried Rice — Recipe 26 of 60
Sunflower Seed & Cashew Stir Fried Rice
A hearty, satisfying fried rice elevated with the crunch and nutrition of sunflower seeds and cashews. This is the kind of meal that feels like comfort food but is actually fueling your body with quality protein, healthy fats and complex carbohydrates. Ready in 20 minutes and endlessly customizable.
Nutrients (per serving)
- Calories
- ~520kcal
- Protein
- ~18g
- Carbs
- ~64g
- Fat
- ~20g
Ingredients
What you need
- 014 tbsp sunflower seeds, toasted
- 023 tbsp split cashews, roughly chopped
- 032 tbsp pumpkin seeds, toasted
- 04250g cooked rice, preferably day-old cold rice
- 052 eggs (or omit for vegan version)
- 061 medium carrot, finely diced
- 071 handful of green peas or edamame
- 083 cloves garlic, minced
- 091 tsp fresh ginger, grated
- 102 tbsp soy sauce or tamari
- 111 tsp sesame oil
- 121 tbsp coconut oil for cooking
- 131 tsp chili flakes (optional)
- 14Fresh spring onion and lime to garnish
Instructions
How to make it
- 01
Toast sunflower seeds and pumpkin seeds together in a dry pan over medium heat for 3–4 minutes until golden. Set aside to cool.
- 02
Heat coconut oil in a wok or large pan over high heat until smoking hot — high heat is essential for proper fried rice.
- 03
Add garlic and ginger and stir fry for 30 seconds until fragrant.
- 04
Add carrot and stir fry for 2 minutes until slightly softened.
- 05
Add green peas or edamame and stir fry for 1 minute.
- 06
Push all vegetables to the side of the wok. If using eggs, crack them into the center and scramble quickly for 1 minute until just set, then mix with the vegetables.
- 07
Add cold cooked rice to the wok and press and toss vigorously for 2–3 minutes until every grain is heated through and slightly toasted.
- 08
Pour soy sauce and sesame oil over the rice and toss well until evenly combined.
- 09
Remove from heat and fold in toasted sunflower seeds, pumpkin seeds and chopped cashews.
- 10
Serve immediately garnished with fresh spring onion, chili flakes and a squeeze of lime.
The science
Why it's good for you
Using day-old cold rice for fried rice is not just a texture preference — cold rice has a higher resistant starch content than freshly cooked rice, meaning it digests more slowly, causes a lower blood sugar spike and acts more like fiber in the digestive system. Sunflower seeds folded in at the end retain their full vitamin E and selenium content, which would otherwise be partially degraded by high heat. Cashews add heart-healthy monounsaturated fats, iron and magnesium while contributing a satisfying richness that makes this dish genuinely filling. Pumpkin seeds complete the seed trio with zinc and additional magnesium. A smarter, more nutritious version of a universally loved comfort food.