Friday 6 March 2015

Three T Rice

This little beauty is ultimate comfort food packed with plant based, whole food goodness to refuel after a gruelling gym session or a much needed hearty lunch.

It's so easy to cook and you can make it with pretty much any veg you've got hanging around.

Ideal hot or cold, it makes a lovely warming dinner or winning lunch box eaten cold the day after.

I've called this recipe 'Three T Rice' because three of the most essential ingredients begin with that letter (genius, aren't I). They are...

Turmeric. Tahini. Tamari.

Turmeric has looong been known for its amazing anti-inflammatory and medicinal properties and boasts a load of manganese and iron in just a 4g serving (17% and 10% respectively).

Health foodie queen Deliciously Ella introduced me to Tahini and now I always have a jar of it in the cupboards to mix into sauces, chilli dishes and to make marinades with. It's got a nutty flavour, and is essentially just ground sesame seeds. It's a great source of calcium, magnesium, potassium and iron, as well as vitamin E and a whole handful of B-vitamins. It's nutritional profile also offers 20% complete protein, so it's a good veggie protein source.

Tamari is basically a wheat-free soy sauce and instantly gives any dish an a-miso-ing kick (sorry). It works perfectly in this dish to cut through the tahini and give the rice an abundance of flavour.

You will need:

100g brown rice (when cooked)
1 heaped tablespoon tahini
2 teaspoons tamari
2 tablespoons ground turmeric
Half a courgette, sliced
Half a red pepper, sliced
Small handful chopped mushrooms
Half a head of broccoli
...Or any other combination of veg you have in the house


Cook your rice according to packet instructions. Whilst this is cooking, chop your veg and lightly sauté (I used a tablespoon coconut oil to fry my veg in), mixing in your turmeric.

Once the veg has been cooking for five - ten minutes, mix in a tablespoon of tahini and stir in well so that all the veg is coated equally. Tahini can be quite dense and sticky so you might have to mix it around for a minute or so.

Once the rice has cooked, drain any excess water and add the tamari, mixing around so all the rice is covered.

Then, mix the rice in with your veg and serve, or leave to cool and store in an air tight container.


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