By fertility nutritionist, Mel Brown
After a long day at work I love a throw-it-all-in sort of dish but I still have to have my greens too. And this can come into work for next day’s lunch either hot or cold
It’s vegan and gluten-free; I added edamame beans for protein and I also love broad beans, but you could add cashew nuts or cubes of quick fried tofu. The Shitake mushrooms are very filling as well as being incredibly high in antioxidants and low in calories and quinoa is a protein rich grain so it’s not really necessary to add meat or fish, it works well as it is.
Ingredients for two (with some left over for lunch the next day)
Two cups of well rinsed brown rice mixed with quinoa, I used a ready mixed brand but you could just do half and half where you cook the rice for about 10 minutes then add the quinoa and cook for another 15 minutes.
Two tablespoons of toasted sesame seed oil
One medium sized onion, finely chopped
One supermarket pack of Shitake mushrooms, about 150g, roughly chopped
About 200g chopped black cabbage/cavolo nero but savoy cabbage or Spring greens will work too
Two cloves of peeled crushed garlic
A good thumb sized portion of grated ginger
A teaspoon of chopped chilli in a jar or a finely chopped red chilli to taste
A pack of edamame beans or some steamed frozen broad beans
A handful of chopped coriander
Miso soup paste to taste, this may be a teaspoon, dessertspoon or a sachet depending on the brand; it’s all to do with your own taste as its quite salty.
Rinse the brown rice and quinoa well in a sieve with cold water and put into a saucepan with cold water, bring to the boil, put the lid on and simmer for about 15 to 20 minutes till cooked, should be nutty and firm but not tooth-breakingly hard.
Put the sesame seed oil into a wide pan or wok, add the onion, garlic, ginger, mushrooms and chilli and cook gently on a medium heat for about seven to ten minutes.
Add the miso paste and the greens, stick the lid on and let cook for about ten minutes slowly.
You can add some turmeric powder to it too to get an extra anti-inflammatory kick and serve with chopped coriander. I like it quite spicy and ginger-y and often have some cooling yoghurt with chopped cucumber with it too.
And then it comes in very well cold for lunch the next day with some avocado, tomato and watercress salad.