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 minit. Bon gou, healthy and hearty!Engredyan

yon zonyon, koupe

2 dan nan lay, mens

yon pous youn (2 and a1/2cm) moso nan jenjanm, finely sliced

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

yon ti kiyè nan tè koryandè

yon ti kiyè nan cheche pitit pitit kimen

a bay leaf

150g (5 ak yon 1/2 ons) of shiitake mushrooms

yon gwo kiyè nan sòs soya (and more to serve)

yon ti kiyè nan agav Nectar (or sugar)

yon ti kiyè nan maizna

160g (5 ak yon 1/2 ons) of marinated tofu pieces, or tempeh (I used a pack of Cauldron marinated organic tofu pieces)

a splash of vegetable oil

sèl ak pwav

brown rice (mixed with a little red or wild rice, si ou vle) pou 2 people see rice

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

200g (7 ons) of broccolli

yon ti ponyen nan pwa jele

a handful of bottled jalapenos, koupe

a sprinkle of dried, fried shallots to serve (si ou vle)

a drizzle of sesame oil

Metòd

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

Ajoute lay la, 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 ons likid) 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 minit) 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 (si ou vle) and a drizzle of toasted sesame oil. Serve with extra soy sauce as required. Bon gou! Enjoy.