Pop the kettle onto boil for water to use for the rice. Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press). Trim the green beans then chop into thirds. Drain the tofu then chop into 2cm chunks.

Heat a splash of oil in a saucepan over medium heat. Add the shallot, stir and cook until softened, 3 mins. Add the garlic, curry powder and half the nigella seeds, stir and cook for another minute.

Next add the rice and stir to coat in the spices. Pour in the water (see ingredients for amount), add the veg stock pot, stir and cover with a lid. Cook on medium-low heat for 5 mins, then remove the lid and quickly put the green beans on top of the rice. Pop the lid back on, cook for 5 mins more then remove from the heat. Leave for 10 mins. The rice will finish cooking in its own steam.

Meanwhile, chop the vine tomatoes into small chunks and pop into a bowl. Roughly chop the parsley (stalks and all) and halve the lemon. Stir half of the parsley into the tomato bowl and season with salt and a squeeze of lemon juice. Stir in the oil (see ingredients for amount) and keep to one side.

Heat a splash of oil in a frying pan over high heat. When the oil is hot, add the tofu pieces and stir fry until golden brown and crispy all over, 8-10 mins, adjusting the heat if necessary. Toss the tofu frequently to make sure it browns on all sides. When golden, season with salt and squeeze on the mango chutney and stir gently to coat. Sprinkle on the remaining nigella seeds. Remove from the heat.

Fluff the rice up with a fork. Add the tomato salsa and stir in gently. Season to taste with salt, pepper and lemon juice. Share the rice between your bowls and top with the tofu nuggets. Spoon the warm mango chutney all over and finish with a sprinkle of parsley.