Open a tin of tuna in oil. Drain oil into a pan. (You need some oil anyway and this one has already got extra flavour).
Heat oil, gently sweat a chopped onion until golden, add a clove of garlic (crushed or sliced) when nearing golden.
Add handfuls of suitable veggies a la stir fry method, I usually use up lots of bits from veg drawer and peppers need far less time than sliced carrots etc. But it's usually stiff like sliced or baton carrots, chunks of peppers, broccoli and/or cauliflower florets, sliced courgettes, French beans (halved), mange tout, frozen petite pois, etc. Veg always include half a small tin of sweetcorn.
Then protein - the tuna from tin, handful of prawns (I usually have a bag of frozen ones), could add chicken if you want (we don't).
Add about 3 tablespoons of mild curry powder and stir, then some already cooked rice (leftovers which have been properly chilled and stored work very well). Stir thoroughly to mix everything, check seasoning and add salt or more curry if needed. Allow to cook through long enough for everything to be cooked and piping hot. (Could serve with a fried egg on top - another thing we've had when out but I don't do at home).