Diabetic Legume Fried Rice Recipe

Any kind of legume are essential in helping to control or reduce the risk of getting Type 2 diabetes by about 40%.  Legumes are high in soluble fiber and protein and low in fat and it has been proven that a diet high in fiber and legume is effective in improving glucose control and reducing the fats level in the blood.  So if you are a fried rice lover, you can still enjoy your favourite food with this healthy high legume fried rice recipe.




1 1/2 tbsps canola oil

2 tbsps sliced green onions

1/4 cup diced lean ham

6 tbsps frozen green peas

6 tbsps shelled edamame (If frozen pods are used, cooked per given instructions on the labels then remove the soy beans from the pods before you measure)

2 cups cooked steamed brown rice

1 egg beaten with 1/4 cup egg substitute

Pepper to taste

Light or regular soy sauce to taste



  1. Bring a wok or a nonstick frying pan to heat.  Add in canola oil and when oil is hot, add green onions and fry for about 1 minute.

  2. Add in ham, green peas, soy beans and rice and fry for another 1 minute.

  3. Push the fried mixture around the wok or pan edges so that the middle part is open.  Add in the egg mixture and let it stand for a few seconds.  Stir fry the eggs for a few more seconds.

  4. Combine the entire mixture together and fry for a few minutes.  Add pepper and soy sauce as desired and continue frying until fragrant.

  5. Remove and serve.

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