Tofu Fried Venus Black Rice with Vegetables & Seaweed

Wholemeal Black/Brown Rice
 
Whole grain versions of black venus or regular rice and brown rice retain all their nutritional value, including fibre, B vitamins and minerals. Whole grain rice takes about 35-45 mins to cook, depending on variety (Beware some quick-cook versions – they are part-milled and thus stripped of some fibre and nutrients). You will really enjoy the taste, texture, versatility and health benefits of black venus/brown rice.  Brown rice is especially soothing for the digestive and nervous system. The Japanese eat it when sick, as its healing powers are part of their folklore. (Pre-soaked rice will cook 5-10 minutes faster)
Ingredients1 part wholemeal black venus/ brown rice
2 ½ parts boiling salted water
Dash of oil

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Tofu Fried Venus Black Rice with Vegetables & Seaweed
 
Ingredients1 cup cooked black venus rice or wholemeal brown rice (left over from previous day is fine)
100-150 grams smoked tofu, diced
1-2 teaspoons dillisk or nori flakes
1 medium red pepper, finely diced
1 medium yellow pepper, finely diced         (Total of peppers 150 grams)
4 spring onions. chopped small
½ cup frozen sweet corn
½  cup frozen peas
1 tablespoon olive oil / unrefined sesame oil / coconut oil
1 tablespoon shoyu or tamari (naturally fermented soya sauce)

1. Heat 1 coconut oil in a wok, add tofu and cook 3-4 mins. Add peppers and stir-fry for another 2-3 mins or until softened. Add spring onion and seaweed, then continue cooking for 30 seconds approx; add cooked rice, peas and sweetcorn, stir all together.
2. Add tamari to taste. Mix gently, taste and serve.

 
Maggie’s Tip:

• Add bacon, prawns, chicken, eggs, pork, bamboo shoots, bok choy, chinese cabbage, carrots etc.
• Black venus rice should not be confused with the Chinese black sticky rice (often known as forbidden rice, this is not a whole grain rice).

 
 

•         Diabetic friendly
•         Low GI
•         Sports Endurance and Recovery
•         Gluten Free / Wheat free
•         Dairy free  

Recipe by: Maggie Lynch of Irish Institute of Nutrition and Health

​Website:  www.iinh.net

Join Maggie & husband Richard for their cookery demo on Saturday 8th & Sunday 9th September

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