Illness fighting mushroom and veggie pilaf

Illness Fighting Mushroom & Veggie Pilaf


For 4

You will need...

  • 100 g Broccoli, trimmed
  • 2 tbsp Olive oil
  • 2 cloves Garlic, crushed
  • 2 tsp Fresh ginger, grated
  • 1 tsp Cumin seeds
  • 0.5 Red onion, peeled and sliced
  • 0.5 Yellow pepper, deseeded and sliced
  • 250 g Baby button mushrooms
  • 350 g Cooked brown rice
  • 60 ml Vegetable or chicken stock
  • 2 tsp Soy sauce
  • 3 tbsp Coriander and mint leaves, chopped
  • Milled black pepper

Illness fighting mushroom and veggie pilaf Method

  1. Blanch the broccoli in boiling water for 2 minutes and plunge into iced water to retain the colour, drain and set aside.
  2. Heat the oil in a pan and fry the garlic and ginger for 1 minute. Add the cumin seeds, onion and yellow pepper and sauté for 2 – 3 minutes, until the onion softens.
  3. Add the baby button mushrooms and cook for a further 2 minutes. Increase the heat and stir in the reserved broccoli, rice, stock and soy sauce, cook until the liquid is absorbed.
  4. Remove from the heat, season with black pepper and salt if desired. Stir in the coriander and mint.

    Note – stir-fried chicken strips or tofu can also be added to the pilaf

    Mushrooms provide essential nutrients in amounts not usually found in vegetables with the added benefit that they do not increase the consumption of sodium, saturated fat or other compounds linked to poor health. Research has also indicated that a diet with a high mushroom content might promote innate immunity - the body's first line of defence - against viruses. Mushrooms offer a healthy helping of the blood pressure lowering mineral potassium and most people may be surprised to learn that while orange juice is touted as one of the highest potassium foods, five white button mushrooms have more potassium!
    Broccoli is packed with protective antioxidants, including Vitamins C and E whilst garlic has anti-bacterial and anti-viral properties. Garlic also contains allicin that has been proven to strengthen the immune system and is vitally important for fighting cancer. Red onions contain the flavonoid Quercitin, known to be very beneficial to gastrointestinal health.
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