Feb 24, 2013

BROWN RICE CONGEE W/ PAK CHOY + PEANUTS


serves: 2
cooking time: 2 ½ hours

what you need:

½ cup of brown rice
4 ½ cups of water
2 vegetable stock cubes (i used chicken-style vegan-friendly stock cubes)
1 teaspoon of soy sauce
½ teaspoon of sesame oil
pinch of white pepper
1 bunch of bok choy or pak choy
2 tablespoons of roasted peanuts, roughly chopped

equipment:


1. add the rice to your soup pot (choosing one with a thickish base where possible)
2. add the water and stock cubes.
3. bring to the boil, then reduce heat to a very gentle simmer.
4. cover and cook for 2 hours.
5. add the sliced bok choy and cook for a further 4-5 minutes.
6. stir through the soy sauce, sesame oil and white pepper.
7. serve topped with peanuts and enjoy!


the good stuff...


brown rice is a cheap and easy way to add wholegrains to your diet. wholegrains are a great source of fibre and contain all the nutrients found in the original grain. supporting good health, wholegrains should comprise the majority of your diet when it comes to breads and cereals.


bok choy (or pak choy) – high in absorbable calcium – is the perfect ingredient for all types of dishes. try to include 1 cup of cooked bok or pak choy a few times a week for a vegan-friendly calcium-kick!


peanuts bring essential omega-3 fatty-acids to the party. also adding choline and niacin, peanuts are a tasty topping idea; but, like all foods with a high fat content, keep moderation in mind (1/4 cup is an appropriate serving size for nuts)

[energy: 1147kJ / 274Kcal; protein: 8.75g; fat: 7.3g; carbs: 40.7g; sodium: 989mg]

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