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Kale, green lentils and rice bowl topped with a fried egg

Fried rice with a few healthy twists

8 ingredients
$3 / person
Kale, green lentils and rice bowl topped with a fried egg



  • 2 teaspoons oil
  • 1 onion, ends and papery skin removed then finely chopped
  • 1 red capsicum, remove core and seeds and dice the flesh
  • 200g (1 cup) corn kernels
  • 1 bunch kale, remove stalk (vein) and discard, slice leaves
  • 400g can brown lentils, drain liquid and rinse with water
  • 3 cups cooked brown rice
  • 4 eggs

It’s this easy

  • Heat oil in a large wok or frying pan over a high heat, add onion and cook for 2- 3 minutes.
  • Add the capsicum, corn and kale and cook for another 2 minutes.
  • Add the lentils and rice, toss together until combined and rice and lentils are heated through.
  • Heat a non stick frying pan
  • Note: You will need to cook 1 cup of raw brown rice to make 3 cups of cooked rice


  • Turn up the heat on this one by adding some sambel oelek, grated ginger and garlic and a dash of tamari soy sauce.


Contains: Gluten, Soy, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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