K4 Cultured Vege Rice

A medley of beautiful fresh small diced courgette, carrot, celery, onion and pumpkin are piled on a natural timber board, steaming and delicious.

K4 Cultured Vege Rice

Can't eat grains? Miss rice? Or do you ever find yourself looking into a big pot of rice and thinking, "man, I wish this didn't take so long to cook." Or perhaps, "this is nice as a side, but I wish there was a healthier version." Or, just maybe, "you know what? Rice is boring! There, I said it!". If you just nodded your head and went "haha, yeah.." then boy, do we have good news for you! Behold: our quick, healthy and delicious vege rice, perfect if you’re on the AIP diet! Everything is made better by vegetables, and there's a whole heap of them in this recipe! 


Serves 4

  • 1 onion, finely cubed
  • ½ cup of carrot, finely cubed
  • 1 celery stick, finely cubed
  • ½ cup of zuchinni or pumpkin, finely cubed
  • ½ cup of leek or silverbeet stem, finely chopped
  • ½ cup broccoli or cauliflower stem, finely cubed
  • 2 tsp K4 Cultured Garlic Cloves, crushed 
  • 2 tsp K4 Cultured Just Ginger, finely chopped 
  • 2 tbsp fat of choice (coconut oil, lard, dripping, bacon fat, butter, olive oil, avocado oil)


  1. In a large, heavy based frypan, heat the fat to medium heat.
  2. Add the onion and carrot and stir fry for 2 min.
  3. Add the celery and zuchinni/pumpkin and stir fry for 3 min.
  4. Add the leek/silverbeet and broccoli/cauliflower and stir fry for 5 min.
  5. Take off the heat.
  6. Stir through K4 Cultured Garlic Clovesand K4 Cultured Just Ginger. It is important to do this off the heat as high temperatures can potentially kill off the good probiotic bacteria in our fermented foods.
  7. Spoon little mountains onto each plate or bowl.
  8. Splash a little brine from each of the K4 Cultured Garlicand K4 Cultured Just Ginger
  9. Serve with a poached egg, K4 Sticky ChickenK4 Tangy Turmeric Prawns, or anything that pairs with rice.
  10. High five yourself for creating a quick, probiotic, delicious and nutrient dense rice for dinner tonight!

White, long-grain rice, the most common type of rice found in western cooking, is extremely high in carbohydrates (it is composed of about 28% carbohydrates) and provides around one hundred and thirty calories per 100 gram serving. Apart from that, however, there is very little nutritional content, as white rice contains almost no micronutrients in significant quantities. K4 vege rice, by contrast, sacrifices the abundance of carbohydrates in return for a significantly more nutrient-dense alternative.

When selecting onions for this recipe, white/brown or red onions work equally well, it just depends on what you prefer (red onions are milder and sweeter). Fresher vegetables are better, so try and look for carrots and celery that are free of blemishes. If you pick the right carrots you shouldn’t need to peel them, and will therefore keep more of the nutrients in. When picking celery, the tougher outer stems are better for cooking. Make sure the zucchini or pumpkin have smooth skin and are firm, rather than squashy. Smaller leeks will be sweeter and more tender, and try and get broccoli or cauliflower that are free from blemishes and discolouration.   


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