Super healthy with lots of protein, healthy spices and fibre, this dish is low in fat and full of flavour. The textures are great too with the red pepper remaining crunchy. There is a lot of chopping involved but this can all be done in the time it takes for the rice to cook.উপকরণ জন্য 2

200মিলি (7 তরল আউন্স) of brown basmati rice (with a little red or wild rice mixed in if you have it)

উদ্ভিজ্জ তেল

একটি পেঁয়াজ

a small carrot

a large stick of celery

tumeric একটি চা চামচ

a teaspoon of dried chillies

a few grinds of black pepper

a red pepper (ঘণ্টা মরিচ, লঙ্কাবাটা)

একটি এক ইঞ্চি (2 এবং একটি 1 / 2cm) আদা টুকরা

2 large garlic cloves

2 tablespoons of black beans (I opened a can and froze the rest to be defrosted and used later)

হিমায়িত ডাল একটি থাবা

5 large mushrooms

250ছ (9 আউন্স) of broccoli

half a pack (175ছ, 6 আউন্স) of tofu (I used Mori-nu firm silken, the rest can stay in the fridge for a few days in water)

one and a half tablespoons of dark soy sauce

গোলমরিচ

salad leaves to serve (ঐচ্ছিক)

পদ্ধতি

Rinse the rice and place in a small lidded saucepan with double the amount of water (400মিলি, 14 তরল আউন্স) and add a little salt. ফোঁড়া আনুন. Reduce heat to the minimum, put the lid on and simmer for 20 minutes placing the broccoli florets on top for the last 6 মিনিট

Dice the onion. Splash the bottom of another lidded saucepan with oil, add the onion, sprinkle with salt and stir to coat. Put the lid on and start to sweat on a low heat while the other vegetables are prepared

Scrub (no need to peel) and chop the carrot into a fine dice and add this to the onion

Slice the celery lengthways down the middle and then slice finely and add to the onion and carrot

Chop the ginger and garlic and add these

Add the teaspoon of dried chillies

Slice the mushrooms and add these

Dice the red pepper into one inch (2 এবং একটি 1/2 সেমি) pieces and add these

Add the teaspoon of tumeric

Give it all a good stir

Add 50ml (এক এবং 3/4 তরল আউন্স) পানি

Add the 2 tablespoons of black beans

Add the one and a half tablespoons of soy sauce

(Check the timing of the rice and add the broccoli cut into bite sized florets 6 minutes before the 20 minutes cooking time is up)

Add the handful of frozen peas to the vegetables mixutre

Chop the tofu finely (or into the piece size you prefer, I like it hidden!) and add this, stir and simmer with the lid on until the rice is ready. If, with all that chopping, the vegetables have taken slightly longer than the rice to assemble, let the rice stand while the vegetables are finishing

Serve with a handful of seasonal salad leaves and more black pepper and soy sauce if required