46 Fish-Free for Life: Why Plant Omega-3s are Better for You and the Environment
n 225g/8oz short grain brown rice Sauce:
n 1 tsp reduced salt vegan bouillon powder or ½ a reduced salt n 3 tomatoes, chopped fine
vegan stock cube (eg Marigold or Kallo brands) n L arge carrot, grated
n ½ an onion, roughly chopped
Vegetables: n 2 -3 tbsp date syrup or other natural sweetener, to taste
n 2 carrots, cut into thin strips n 3 0g/1oz sun-dried tomatoes (not in oil), chopped
n 2 courgettes, cut into thin strips n 2 tbsp cider OR white wine vinegar
n 1 small head broccoli, cut into thin pieces (peel the stalk, n 2 tbsp Aminos (eg Braggs or Marigold brands available from health stores)
discard the peelings and use the rest of stalk cut into sticks) OR 1 tbsp soya sauce
n 225g/8oz mange tout, halved n 1 tsp plain or sunflower oil
n Large bunch spring onions, sliced n 1 cm/½ inch piece fresh ginger, grated fine
n 1 pack of veggie prawns, defrosted, plus a little oil to fry n 1 clove garlic, crushed
(about 1 tbsp) n Q uarter of a red chilli, de-seeded (unless you like very hot food)
and finely chopped OR a pinch or two of chilli powder, to taste
1 Put brown rice on to cook first in a heavy-bottomed pan.
2 Cover rice with about 2 inches of water covering it and add bouillon/stock cube.
3 Bring to boil then reduce heat and simmer – top up with a little hot water if
it gets too dry before being fully cooked.
4 Meanwhile, prepare the vegetables.
5 Steam all the vegetables until just cooked – 5-10 minutes.
6 Now fry the ‘prawns’ in a little hot oil for a couple of minutes – when cooked,
set aside and keep warm
7 Heat the sauce ingredients (but don’t boil), then blend.
8 Drain any surplus liquid from rice and serve, placing vegetables then ‘prawns’
on top.
9 Pour sauce in a serving bowl and serve separately, alongside the
main dish.

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