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 分. おいしい, healthy and hearty!材料

タマネギ, 切り

2 ニンニクのクローブ, みじん切り

1インチ (2 and a1/2cm) 生姜の作品, finely sliced

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

グランドコリアンダー小さじ

a teaspoon of dried cumin seed

a bay leaf

150グラム (5 と 1/2 オンス) のしいたけ

醤油大さじ (and more to serve)

リュウゼツランの蜜の小さじ (or sugar)

コー​​ンフラワーのティースプーン

160グラム (5 と 1/2 オンス) of marinated tofu pieces, or tempeh (I used a pack of Cauldron marinated organic tofu pieces)

a splash of vegetable oil

塩とコショウ

brown rice (mixed with a little red or wild rice, 任意の) ために 2 people see 米

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

200グラム (7 オンス) of broccolli

凍結されたエンドウ豆の一握り

a handful of bottled jalapenos, 切り

a sprinkle of dried, fried shallots to serve (任意の)

a drizzle of sesame oil

方法

Put the rice on to boil (see 米) 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 液量オンス) 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 分) 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 (任意の) and a drizzle of toasted sesame oil. Serve with extra soy sauce as required. おいしい! 楽しむ.