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 دقیقه. خوشمزه, healthy and hearty!عناصر

پیاز, قطعه قطعه شده

2 میخک از سیر, خرد

یک اینچ (2 and a1/2cm) تکه ای از زنجبیل, finely sliced

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

a teaspoon of ground coriander

a teaspoon of dried cumin seed

برگ سرخ مایل به قرمز

150G (5 و 1/2 اونس) قارچ shiitake

یک قاشق غذاخوری سس سویا (and more to serve)

a teaspoon of agave nectar (or sugar)

یک قاشق چای خوری از ذرت

160G (5 و 1/2 اونس) of marinated tofu pieces, or tempeh (I used a pack of Cauldron marinated organic tofu pieces)

a splash of vegetable oil

نمک و فلفل

brown rice (mixed with a little red or wild rice, اختیاری) برای 2 people see rice

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

200G (7 اونس) of broccolli

تعداد انگشت شماری از نخود فرنگی منجمد

a handful of bottled jalapenos, قطعه قطعه شده

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

a drizzle of sesame oil

روش

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

اضافه کردن سیر, 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 اونس مایع) 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 دقیقه) 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 (اختیاری) and a drizzle of toasted sesame oil. Serve with extra soy sauce as required. خوشمزه! لذت بردن از.