The go-to easy-win dinner has had a wholesome makeover. This dish-with-a-kick is high in fibre, which is vital for a healthy bowel and gut.

INGREDIENTS

150g brown rice • 40g baby corn • 300g firm tofu • 1 tbsp olive oil • 100g mushrooms, chopped • 1 courgette, chopped • 1 red chilli, chopped • 30g bean sprouts • 30g coriander, chopped • 40g roasted cashew nuts (optional) For the dressing: 1 tsp tamari • 3 tbsp olive oil • 2 tbsp peanut butter • pinch of salt

METHOD

1. Brown rice takes a while to cook so get this simmering on the hob first. It should take 40-45 mins – throw in your baby corn for the last minute or two.

2. Next, drain the tofu and squeeze out any excess liquid by placing under a heavy object as before. Meanwhile, start prepping your vegetables.

3. Warm the oil in a frying pan over a medium heat. When the tofu is good to go, cut it into small pieces and sauté with the mushrooms and courgette for 10-15 mins, stirring.

4. While you’re waiting for the rice to cook, make the dressing by combining all the ingredients and mixing well.

5. When the rice and corn are ready, drain and add them to the tofu, mushroom and courgette mix. Then chuck in the red chilli, bean sprouts and coriander.

6. Plate up and spoon some of the dressing over the top. If you want to give it a bit more oomph, garnish with some more sliced chilli and a handful of roasted cashews. Chopsticks at the ready.