Brown Rice with Sweet & Spicy Stir-Fry Veg Topped with Spicy Vegan Parmesan

58197828-76D9-4D3D-B040-375D681ECE95Our son and youngest grandchildren had been here all weekend and much as we love them and we have great fun, there is always a lot of tidying up of toys, books, games etc. and stripping of beds afterwards. Come dinner time, we were all ship-shape but tired, we wanted a quick and easy dinner.

My husband wanted rice so he put some brown basmati rice to soak while we sat down and had a cup of tea to get our breath back and for me to come up with whatever was going to accompany the rice!

Stir-fry is often my go-to option, I don’t like standing a long time waiting for different elements of a meal to come together, it’s not good for my back and I don’t have the patience!

I don’t cook on a very high heat like most people when cooking a stir-fry, I don’t think it’s healthy, I tend to part stir-fry, part steam, just adding a spoonful of liquid and some tamari and/or lemon juice to help it along without destroying nutritional content.

The rice is always soaked for an hour and then strained and rinsed thoroughly to remove as much arsenic as possible. Even organic rice takes up some arsenic from the groundwater.

On this occasion, we had some mixed beans to use up, and I had already made a jar of vegan parmesan a few days beforehand, so there was only the broccoli and apricots to chop.

Beans, rice, peas and nuts are an excellent vegan protein combination, and with the veg provide b vitamins, minerals, antioxidants, healthy fats, and dietary fibre.

Ingredients

A little Coconut Oil

 Broccoli, chopped finely

Frozen Peas, allowed to thaw

Tinned Mixed Beans, rinsed

Grated Carrot

Spoon of hot Water Or Stock

Tamari

1 Tsp Maple Syrup

Lemon Juice + a little zest

Black Pepper

 Chopped Dried Apricots

Homemade Vegan Parmesan: Almonds ground with Nutritional Yeast and in this case a little Cayenne Pepper

Method

Put the rice on to cook. Don’t overcook it.

About ten minutes before it’s ready:

63675337-1B81-48C7-A925-4BF820E4D877Heat the oil and stirfry the broccoli without burning it, add the peas, the tamari, black pepper, mixed beans, water, a squeeze of lemon, maple syrup, half of the carrot, cover and cook for a few minutes.

Add the cooked rice with the rest of the carrot, apricots and some lemon zest, mix well but gently so the rice doesn’t go all mushy. Adjust the seasoning, bearing in mind there is a little cayenne pepper in the parmesan!

Serve in/on a hot dish or plate, with vegan parmesan sprinkled on top and a green salad.

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 Copyright: Chris McGowan

Quick, Easy & Nutritious Leftover Meals from Veggie Lentil Casserole & Vegetable Protein Bolognese Sauce

You know when you’ve made too much and there’s not quite enough left over for another full serving next day? We always keep the smallest amount of leftovers and make sure it’s reused somehow. It might be my upbringing that renders me unable to throw food away, but regardless, I can’t bring myself to do it when so many go hungry. Anyway, last week, I had leftovers three days running. Twice! (But the second time from a different starting point, if you see what I mean).

The first basic meal was a Veggie Lentil Casserole with Peanut Butter Gravy (see below): sweet potato, cauliflower + stalks, green lentils (pre-soaked to ease digestion), chestnut mushrooms, leek + leaves, peas, vegetable stock, mixed herbs, low salt yeast extract, peanut butter.

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Next day, I had leftovers using just the ‘innards’ (as my dad used to call the solids in a stew) with quinoa and wilted spinach (sorry, forgot to take a photo), reserving most of the leftover gravy which was used on the third day when I had baked sweet potato, vegan sausages* and vegetables.

The Courgetti Bolognese below and Rice Bowl Leftovers (further down the page) resulted from an original meal combining a vegetable protein bolognese sauce with basmati rice and vegan parmesan cheaze** (see Courgetti Bolognese ft Hanna’s Vegetable Protein Sauce.)

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We cooked far too much brown basmati rice, too much sauce and blended a jar full of vegan parmesan, so I ended up having it in different forms for two more meals. This is the first, using the extra sauce and cheaze with spiralised courgetti spaghetti.

Pictured below is the second, a rice bowl using up some avocado leftover from juicing in the morning. I knew that despite covering it in lemon juice it wouldn’t last until next day, and there were also some mung bean sprouts that needed using up.

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They were all promptly turned into this rice bowl salad. The brown basmati rice is on the bottom, then we layered chopped cucumber, grated carrot, avocado, beansprouts and cherry tomato. A tamari and olive oil dressing was drizzled over it and the vegan parmesan sprinkled on top, as well as black pepper. And Bob’s your uncle! This recipe does what it says on the can: quick, easy and nutritious. If we hadn’t run out, I might have added pine kernels or pistachios too. Great for a satisfying lunch or light dinner.

And if you want a nutritional breakdown, you have protein, antioxidants (they help fight arterial plaque and disease), B vitamins, Vitamin C, minerals, Vitamin E, lycopene (helps prevent cancer), healthy fats, fibre and tons of slow-released energy.

*See Vegan Leek, Carrot & Ginger Sausages and Vegan ‘Cheesy’ Almond, Leek & Herb Sausages

*Vegan parmesan cheaze: blend blanched almonds which have been patted dry, lemon juice, nutritional yeast, black pepper and whatever spice you might like. It will keep for quite a while in an airtight jar in the fridge, I had the last of it a week later.

Copyright: Chris McGowan