When I received a call that my recipe was selected to be part of the Superfoods Kitchen Cookbook, I was over the moon…
I can’t help feeling proud to have my recipe being featured in this cookbook. Around 200 recipe entries were submitted and reviewed, a number of those were tested and judged by the judging panel of nutritionists and naturopaths for taste and nutritional value and then around 70 recipes made it to the cookbook. I chose quite a difficult category to “veganise” (dinner category) and my most favourite naughty meal to “healthivise” (fried rice). I thought, everyone can make a healthy and delicious salad but I wanted to show how plant-based dishes can be the star of a meal, not just as a side dish, and how comfort food can be made healthy. I really didn’t think I would make the cut but I did so here we are.
The Superfoods Kitchen cookbook, although it is not strictly a plant-based cookbook, it features lots of vegan recipes and recipes which can be easily ‘veganised’. It has over 70 great recipes from savoury to sweets and it caters for all dietary requirements including gluten free, dairy free, nut free and of course, vegan.
Now on to this fried rice recipe that made it through to the final.
Fragrant Superhero Fried Rice
I called it fragrant superhero fried rice because when ever I think of the word superfood, it reminds me of the word Superman . So I thought, if Superman was vegan and eats fried rice, what would it look like? So I created the recipe with that in mind. I thought, this fried rice will give all the energy and nutrients a superhero needs to fight the villains and save the day. It’s clean and fresh tasting, simple and easy to make, 100% vegan and delicious, if I may say so myself.
The recipe features the amazing Brussel sprouts for anti-cancer, bean curd for a hit of protein, coriander for digestion (and the fragrant aroma), carrots and bean sprouts for fiber, minerals and tasty crunch! It is also highly adjustable and almost foolproof. Use whatever vegetables you have in the fridge, the more the merrier.
Tips: Add the vegetables in order of their weight (heaviest first and lightest last) for even cooking. As long as you stir constantly, maintain the heat (high) and season well, you’ll end up with something tasty.
So here it is. Go and save the day :)
- 2 cups of baby Brussels Sprouts trimmed and cut into quarters
- 1 cup of cooked Brown Rice
- 1 cup of diced Extra Firm Bean Curd
- 1 big handful of Bean Sprouts
- 1 large Carrot, diced
- 1 large Shallots, sliced
- 1 knob of Ginger (about 2cm), grated
- 2 Green Onions, sliced
- 6 garlic Cloves, sliced
- 1 small Red Chilli, thinly sliced (optional)
- 1 cup chopped Coriander
- 3 tbsp of Coconut Oil
- 2 tbsp of Light soy sauce
- 1 tbsp Vegetarian Oyster sauce
- 3 drops of Sesame oil
- ¼ cup Bioglan Chia seeds + 1 tablespoon set aside
- A sprinkle of ground white pepper
- Heat 1 tbsp oil in wok; add chopped onions, grated ginger, garlic and stir-fry until onions turn a nice brown color, about 5 minutes; remove from wok and set aside.
- Add 2 tbsp oil to wok, swirling to coat surfaces; add sliced bean curd and stir-fry for 2 minutes until brown.
- Add brussels sprouts, carrots, and cooked onion; stir-fry for 3 minutes.
- Add brown rice, green onions, and bean sprouts, tossing to mix well; stir-fry for 3 minutes. If the rice is sticking on the bottom of the wok, add a few tablespoon of water (up to ¼ cup) to release it.
- Add all the sauces (2 tbsp light soy sauce, 1 tbsp oyster sauce and 3 drops of sesame sauce) and ¼ cup of chia seeds to rice mixture
- Fold in; add ground pepper and chopped chilli if preferred, stir-fry for 2 minutes more; taste.
- Adjust the flavour by adding more sauce or season to taste.
- Fold in chopped coriander to finish. Sprinkle with 1 tbsp chia seeds to garnish.
- Set out additional soy sauce on the table, if desired.
If you make this, I’d love to hear from you. Leave a comment below or find me on Instagram and share your creation. Don’t forget to tag me @passionatelykeren so I won’t miss your post.