Choosing wholegrain varieties of rice helps to increase your daily fibre intake, which is good for a healthy digestive system. Wholegrain foods are also a good source of vitamin B vitamins which help to convert food into energy.
Ingredients
- 80g brown rice
- 20g cashew nuts
- 1 tbsp extra virgin coconut oil
- 1 medium red onion, thinly sliced
- 2 cloves garlic, finely chopped
- 1 red chilli, finely chopped
- 160g marinated tofu pieces
- 100g broccoli, cut into small florets
- 1 large courgette, sliced
- 50g frozen soya beans
- 10g coriander, finely choped
- 2 tsp reduced sodium light soy sauce
Method
- Cook the rice according to the instructions on the packet
- While the rice is cooking, toast the cashew nuts in a small pan over a medium heat until they turn golden brown. (Watch the pan carefully as the nuts can easily burn.) Once browned, remove from heat.
- Heat the oil in a wok or large, deep-sided frying pan, add the onion, garlic and chilli and cook for one minute, then add the tofu and cook for a further two minutes.
- Stir in the broccoli, courgette and soya beans, adding a small splash of water to the pan so the vegetables can cook in the steam. Cook for five minutes until the vegetables are tender, stirring in the cashew nuts halfway through.
- Remove the pan from the heat and mix in the coriander and soy sauce.
- To serve, divide the rice onto two plates, and top with stir-fry.
