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.成份 為 2

200毫升 (7 液量盎司) 褐色巴斯馬蒂大米 (with a little red or wild rice mixed in if you have it)

素油

洋蔥

一個小蘿蔔

a large stick of celery

薑黃茶匙

幹辣椒一茶匙

a few grinds of black pepper

a red pepper (柿子椒, 辣椒)

一英寸的 (2 一個1/2cm) 一塊生薑

2 大蒜瓣

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

極少數的冷凍豌豆

5 large mushrooms

250克 (9 盎司) 西蘭花

half a pack (175克, 6 盎司) 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

黑胡椒

沙拉葉服務 (可選的)

方法

Rinse the rice and place in a small lidded saucepan with double the amount of water (400毫升, 14 液量盎司) and add a little salt. 煮滾. Reduce heat to the minimum, put the lid on and simmer for 20 minutes placing the broccoli florets on top for the last 6 分鐘

切塊的洋蔥. 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 和 1/2 厘米) pieces and add these

Add the teaspoon of tumeric

Give it all a good stir

Add 50ml (一年 3/4 液量盎司) 水

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