1. 2 cups of brown rice (dried)

2. 2 medium sized carrots

3. 3 cups of broccoli

4. 3 cups of cauliflower

6. 2 cups of zucchini

7. 2 celery sticks

8. 2 medium sized onions 1 can of baby corn

9. 500g of tofu (Lotus brand is helpful)

10. 1 packet of bamboo shoots

11. 1 small sized yellow capsicum

12. 2 garlic cloves

13. 2 tsps of sea salt (or to taste)

14. 1 cup of whole almonds or slivered almonds

15. 2 Tbsps of Braggs (vinegar replacement)

16. 1 medium sized red capsicum


Step 1

Soak rice in water overnight for 8 hours. In the morning, drain the water & replace with fresh water, bring to a boil & then bring down to medium heat for another 45 minutes or until cooked. Refer to ‘Cooking tips’ section for cooking grain, water ratio instructions.

Step 2

Finely, cut onions. Mince the garlic. Saute onion & garlic in coconut oil (this is the most healthy oil for cooking purposes) or rice bran oil (if no coconut oil) in a frypan for 40 minutes using a flame burner on very low heat, stirring every 7 minutes throughout the cooking process until soft (golden in colour).

Step 3

Cut up carrots, broccoli, cauliflower, zucchini, celery & the 2 capsicums into bite size pieces following the quantities under the list of ingredients. Also, dice up tofu into 1cm cubes.

Step 4

When the onions have been cooked, put the onions either into a wok or keep them in the frypan & add all the other ingredients for this recipe including the tofu & mix thoroughly until everything is well blended. Add a little water every minute to help with the steaming of the vegetables, stir fry continually for 5 minutes with a wooden spoon (stir fry on low heat to avoid burning).

Step 5

When stir fry is complete, serve rice in the centre of each plate & then spoon some stir fry mixture over the top of the rice. Then serve.

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