Zucchini Fried Rice & Black Garlic Prawn Bowl

It was lunchtime and the fridge looked a little sad: half a container of plain white rice and two zucchinis on their last legs. I could have just reheated the rice and plopped an egg on top, but where’s the fun—or the flavour—in that? I wanted a healthy, colourful lunch that felt fresh and a little more celebratory.

I started with a base of zucchini fried rice. Grating the zucchini straight into the pan adds body and fibre to leftover rice without making it heavy. A little finely minced ginger, a sprinkle of five-spice, a drizzle of sesame oil and some lemon zest turned this simple rice into a fragrant, irresistible dish, ready for the next layer of flavour.

For protein, I picked up some fresh wild prawns from the market. I cooked them briefly in a touch of butter so they stayed juicy and tender, then tossed them with black garlic paste, sesame oil, and a squeeze of lemon until glossy and deeply savoury. You can use regular garlic here, but black garlic adds a subtle richness that elevates the dish.

No healthy lunch bowl is complete without toppings. I added a quick radish pickle—sharp and crunchy after just fifteen minutes in vinegar and maple—along with smashed avocado with lime, a spoonful of sauerkraut for tang and gut health, and a scattering of fresh coriander. A final drizzle of chilli oil brought the whole thing together.

What started as a simple fridge clean-out became a lunch that was vibrant, nourishing and completely satisfying. Leftover rice recipes have never felt so intentional. This zucchini fried rice with prawns is proof that some of the best quick, healthy meals come from what’s already in your fridge.