4 healthy rice recipes to fuel your week

Brown rice is a great, nutrient-rich grain that can form the backbone of a good healthy meal; the grains themselves have the bran layer and cereal germ still attached, meaning they take longer to cook but a pleasant texture when eaten. They also release their energy more slowly than polished white rice, keeping you fuller for longer throughout the day.

Joey O’Hare uses brown rice for this delicious vegan tofu-fried rice – after cooking the rice she fries it with onion, garlic, ginger and chilli before adding spices, tamari, vegetables and silken tofu to the mix. A great recipe if you want something quick, easy and naturally vegan. The kimchi served alongside the rice is packed with beneficial gut bacteria, too.

Nasi goreng is a classic Indonesian breakfast dish – one of the great comfort food dishes of the world – where rice is stir-fried in a flavourful paste and served with a variety of toppings. Joey O’Hare’s version switches the usual jasmine rice for wild rice, which has a much higher nutritional value. She fries the rice gently with onion, garlic, ginger and mushrooms and serves with smacked cucumber, charred cabbage, fried egg, peanuts, spring onions and lime.

Peter Joseph’s Keralan coconut rice is a brilliant, versatile recipe to have in your back pocket – it’s fantastic as part of a big vegetarian spread but equally tasty on its own. It may look simple, but a combination of whole and ground spices, dried chillies, coconut, curry leaves and shallots gives the rice a powerful aroma and flavour, and you can mix any vegetables of your choice through it for an easy meal. Perfect for getting your five-a-day in and the coconut milk contains plenty of healthy fats.