Intelligent Eating
These vegetables are great as a side dish, but paired with rice it also makes an adequate and healthy lunch. Take care not to overcook the vegetables to retain as many nutrients as possible – and to ensure a satisfying crunch. Microwaveable pouches of rice make this a super-quick and easy dish.
SERVES 4
INGREDIENTS
  • 30g dried shitake and oyster mushrooms
  • 1/2 a pint (250ml) of vegetable broth
  • 4-6 pak choi
  • 200g mangetout
  • 2 tablespoons of ketjap manis
  • 3-4 pouches/bags of microwave white,jasmine rice, or wholegrain rice (Any rice is suitable, but wholegrain is preferred)
METHOD
    • First soak the mushrooms in a bowl, using the vegetable stock. After about 15 minutes, remove the mushrooms, slice and return to the stock along with the ketjap manis.
    • Remove the outer leaves from the pak choi and quarter the bulb. Trim the mangetout, removing any stringy edges from the larger ones.
    • Bring a steamer pan of water to a simmer and place the pak choi in the first basket, the mangetout in the second. Steam for just three minutes, then arrange between four plates.
    • Meanwhile, prepare the rice as per pack instructions and divide between the plates with the vegetables. Pour over the vegetable stock and mushroom mix and serve.

    This recipe makes a very quick lunch, and the emphasis is on speed, which is why rich pouches have been used, however, they often will contain a large amount of sodium, and so if time is available it is better to cook your own rice and ideally a rice cooker, which tends to yield perfect results every time!

EQUIPMENT
  • Steamer pan with two steamer tiers
  • Small bowl

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