This vibrant low fat dish is packed full of flavour and healthy vegetables. The tofu adds protein and texture. Lots of ingredients but easy to make and ready in 25 دقيقة. لذيذ, healthy and hearty!المكونات

بصلة, مقطع

2 فصوص من الثوم, مفروم

وبوصة واحدة (2 and a1/2cm) قطعة من الزنجبيل, finely sliced

2 small green chillies (or one according to taste, this will be quite hot), مقطع

ملعقة صغيرة من الكزبرة المطحونة

a teaspoon of dried cumin seed

ورقة الغار

150ز (5 وعلى 1/2 أوقية) من الفطر شيتاكي

ملعقة كبيرة من صلصة الصويا (and more to serve)

ملعقة صغيرة من رحيق الصبار (or sugar)

ملعقة صغيرة من دقيق الذرة

160ز (5 وعلى 1/2 أوقية) of marinated tofu pieces, or tempeh (I used a pack of Cauldron marinated organic tofu pieces)

a splash of vegetable oil

الملح والفلفل

brown rice (mixed with a little red or wild rice, اختياري) إلى 2 people see rice

a medium potato, scrubbed and cubed (into one inch, 2 and a 2/2cm pieces)

200ز (7 أوقية) of broccolli

حفنة من البازلاء المجمدة

a handful of bottled jalapenos, مقطع

a sprinkle of dried, fried shallots to serve (اختياري)

رذاذ من زيت السمسم

طريقة

Put the rice on to boil (see rice) with the cubed potato on top, once boiling reduce to a simmer and put the lid on for twenty minutes (the broccoli and peas will be added for the last five)

Sweat the onion in a large pan with a little salt

Add the garlic, ginger and chillies

Stir in the ground coriander and cumin seeds

Add the mushrooms and a few grinds of black pepper

Once the onion has softened add 200ml (almost a cup or 6.75 السائل أوقية) of water and a bay leaf

Add the soy sauce and agave nectar and stir.

Add the tofu

Five minutes before the rice and potato is ready (once it has been cooking for 20 دقيقة) put the broccoli on top of it and put the lid back on

Stir the cornflour into a little cold water and add this to the mushrooms and tofu, stir and allow to thicken

Serve the mushrooms and tofu and sauce over the rice and vegetables. Top with the chopped jalapenos and a sprinkling of dried, fried shallots (اختياري) and a drizzle of toasted sesame oil. Serve with extra soy sauce as required. لذيذ! استمتع.