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.
- 80g brown rice
- 20g cashew nuts
- 1 tbsp extra virgin coconut oil
- 1 medium red onion
- 2 cloves 12g garlic finely chopped
- 1 10g red chilli finely chopped
- 160g marinated tofu pieces
- 100g broccoli cut into small florets
- 1 large 150g courgette sliced
- 50g frozen soya beans
- 10g coriander finely choped
- 2 tsp reduced sodium light soy sauce
- Bring a large saucepan of water to the boil. Add the rice and cook for 20 minutes until tender.
- 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.
- Next, 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.
- When the rice has finished cooking, drain the rice and divide it on to two plates, then top with stir-fry.