Hugh Fearnley-Whittingstall’s fried rice with peas, soy and sesame

By PA

“This simple main course is very customisable,” says Hugh Fearnley-Whittingstall. “The key things are the onion and the soy/sesame/bouillon mix, which brings lots of savoury flavour. You can then use pretty much any veg you like.

“If your brown rice is a bit clumpy in places, break it up with a fork before adding it to the pan.”

Fried rice with peas, soy and sesame

Plant count 8, Fibre count 7g
Ready in 25 minutes

Ingredients:
(Serves 2)

2tbsp rapeseed oil
1 medium onion, quartered and sliced
About 75g extra-firm tofu
1tbsp soy sauce or tamari, plus a little more to serve
1tbsp toasted sesame oil
1 tsp vegetable bouillon powder (or ¼ veg stock cube, crumbled)
1 small garlic clove, grated
1–2cm piece of fresh ginger, grated (optional)
100g frozen peas
A couple of handfuls of roughly shredded de-stalked kale, cabbage greens, spinach or pak choi (or a mix)
300g cooked brown rice

To finish:
2–3tsp sesame seeds
A handful of coriander and/or mint leaves, chopped (optional)

Method:

1. Heat the rapeseed oil in a large, wide frying pan over a medium heat. Add the onion and fry for about 10 minutes until softened, stirring from time to time.

2. Meanwhile, cut the tofu into roughly one centimetre cubes. Whisk the soy/tamari, sesame oil and bouillon powder (or stock cube) together in a small bowl.

3. Add the grated garlic to the onion with the ginger, if using, and cook for another minute, stirring often. Add the tofu cubes to the pan and cook for another few minutes, stirring frequently.

4. Add the frozen peas and cook for two to three minutes until defrosted, then add the shredded greens and cook for a few minutes more until they are starting to wilt. Add the soy, sesame and bouillon mix, stir and cook until most of the liquid has evaporated (less than a minute).

5. Add the cooked rice, stir it through, then cover the pan and cook for three to four minutes, stirring now and then, to get the heat into the rice and make sure everything is piping hot.

6. Serve straight away, with a scattering of sesame seeds and herbs, if using. Add a little more soy sauce/tamari at the table if you like.

High Fibre Heroes by Hugh Fearnley-Whittingstall is published in hardback by Bloomsbury Publishing. Photography by Emma Lee. Available now