Spicy tofu rice bowl

A fusion between paella and something from the far east, this is a truly scrumptious dinner to suit anyone who just loves super-tasty, easy and inexpensive food!

Prep time: 5 mins

Cook time: 20 mins

Servings: 4

Ingredients

1 tbsp olive oil
1 onion, chopped (I use frozen chopped for speed)
1 red chilli, deseeded and finely chopped
1 clove of garlic, finely chopped
120g pack Tenderstem broccoli
small pack of trimmed mange tout
1 red pepper, deseeded and cut into strips
1 yellow pepper, deseeded and cut into strips
a few cauliflower florets, sliced
pack of firm tofu, I use Tofoo brand
400g bomba rice
mug of frozen peas
2 tbsp tamari sauce
2 tbsp ketjap manis
1 tbsp Sriracha sauce
1 tbsp rice wine vinegar (I actually used white balsamic!)
sea salt
Read how to save time with frozen vegetables.

Instructions

Heat the oil in a very large heavy frying pan and stir fry the onion, garlic and chilli for a couple of mins.

Add the broccoli, pepper and cauliflower and a couple of huge pinches of sea salt and fry for another couple of mins to slightly soften, then add the tofu, mange tout and tamari sauce and stir fry hard for for another 2 minutes.

N.B. When adding the broccoli, peppers and mange tout keep a little bit back to scatter over the finished dish for some bright colour.

Add the rice and cook for 2-3 minutes then add 750ml of boiling water from the kettle, give it a good stir then leave for 10 mins until the rice has absorbed the water, stir again and leave for another 5-10 mins until the rice is cooked but retains a little bit of ‘bite’.

Finally add the peas and cook for another couple of minutes.

While the peas are cooking, make the sauce. Mix a tablespoon of Sriracha sauce with 2 tablespoons of ketjap manis and one of the vinegar. Pour it into the pan with the rice and stir it though.

Flash fry the remaining peppers, mange tout and broccoli and scatter over the ice to serve, finish with another squeeze of Sriracha sauce and more ketjap manis.

Nutrition Info

Peppers

Peppers have a wide diversity of nutrients and are generally quite overlooked in favour of more trendy veg such as avocados and kale.

They are a rich source of vitamin C. One pepper has more vitamin C than an orange! C is traditionally thought of as a vitamin that wards off colds but it does much more than that. It helps us to absorb iron, supports health skin and tissue, plays a part in a healthy nervous system, helps to produce energy and yes, supports immunity. They have excellent amounts vitamin A for eye health and anti-inflammation as well as vitamin B6 for brain and nerve health and efficient metabolism.

They also contain a number of other B vitamins, including B1, B2, vitamin B3, folate, and pantothenic acid, as well as vitamin E (fights free radical damage that can harm cells), K, potassium, manganese, phosphorus, molybdenum, and fibre. An extraordinary range of goodness.

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Animals are my friends and I don’t eat my friends.

George Bernard Shaw

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