Meat Free Monday Egg Fried Rice
6th Jul, 2014


  • For the rice
  • 200g brown rice
  • 200g samphire
  • 3 eggs
  • 1 handful coriander, finely chopped
  • 1 handful chives, finely chopped
  • 1 pinch cracked black pepper
  • 2 spring onions, finely sliced
  • 2 tsp. tamari sauce
  • For the salad
  • 2 carrots, peeled and grated
  • ¼ white cabbage, finely sliced
  • Juice 2 limes
  • 1 tsp rapeseed oil
  • 1 pinch salad
  • 1 pinch black pepper

Equipment required:

Meat Free Monday, championed by Paul, Mary and Stella McCartney, has become a part of many peoples lives. And indeed it has become part of mine. It is my little way of acknowledging the impact that meat production has on our environment. UN’s top climate scientist Rajendra Pachauri states that “People should consider eating less meat as a way of combating global warming. UN figures suggest that meat production puts more greenhouse gases into the atmosphere than transport.”

Paul McCartney gives us enough reason to go meat-free for just one day a week: “Eating more fruit and veg, and less meat, is good for our health and good for the planet. With diet-related diseases on the rise, Meat Free Monday is more important now than ever.” 

One of the most important things to consider if you are going meat-free, whether its for one day a week or more long term, is to make sure you are still getting enough protein in your diet.

This recipe is a great Meat Free Monday meal, with eggs providing the main source of protein, brown rice giving you all the fiber you need and the samphire delivering a good helping of Vitamin B and C.

To make: 

Place the brown rice in a pan of cold water, place on a high heat and bring to the boil. Once boiling, turn to a medium heat and cook for 20-25 minutes until tender. Drain the rice and immediately rinse under cold water. Now place the rice in a bowl and leave to chill in the fridge for 10 minutes whilst you make the carrot and cabbage salad. The colder the rice the better, it will make for a crunchier texture and nuttier flavour.

Mix the carrot and cabbage together with the lime juice, rapeseed oil, salt and pepper and garnish with fresh coriander. Set aside.

Place a drop of oil in a non-stick pan and bring to heat. Then add in the cold rice and stir fry, moving it quickly around the pan for a few minutes. Then add in the samphire and continue to cook for another 2-3 minutes until it softens slightly. Now add in the eggs and mix quickly so that the eggs cook and combine with the rice and samphire. Turn off the heat and add in the coriander, chives and cracked black pepper. Transfer to a plate and garnish with the spring onions and tamari.

Serve with the raw carrot and cabbage salad.


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