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 मिनट. स्वादिष्ट, healthy and hearty!सामग्री

एक प्याज, कटा हुआ

2 लहसुन की लौंग, कीमा बनाया हुआ

एक एक इंच (2 and a1/2cm) अदरक का टुकड़ा, finely sliced

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

a teaspoon of ground coriander

a teaspoon of dried cumin seed

a bay leaf

150जी (5 और एक 1/2 औंस) shiitake मशरूम की

a tablespoon of soy sauce (and more to serve)

a teaspoon of agave nectar (or sugar)

cornflour के एक चम्मच

160जी (5 और एक 1/2 औंस) of marinated tofu pieces, or tempeh (I used a pack of Cauldron marinated organic tofu pieces)

a splash of vegetable oil

नमक और काली मिर्च

brown rice (mixed with a little red or wild rice, वैकल्पिक) के लिए 2 people see rice

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

200जी (7 औंस) of broccolli

a handful of frozen peas

a handful of bottled jalapenos, कटा हुआ

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

a drizzle of sesame oil

विधि

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

लहसुन जोड़ें, 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 द्रव औंस) 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 मिनट) 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 (वैकल्पिक) and a drizzle of toasted sesame oil. Serve with extra soy sauce as required. स्वादिष्ट! Enjoy.