Step 1To make the pesto, place all the ingredients in a food processor and pulse until combined to your preferred texture. You may need to scrape down any mixture that has risen up the sides a few times.
Step 2To make the rice and vegetables, cook the rice according to the package instructions.
Step 3Warm a frying pan over medium heat and add the oil and garlic. Fry for 1 to 2 minutes, then add the tofu. Fry on both sides for 5 minutes, or until golden brown. Remove from the pan.
Step 4Place the mushrooms, broccolini, sprouts, and 2 tablespoons water in the same pan. Sauté until tender, about 5 minutes.
Step 5Remove from the heat, then add the tofu back in and stir in the pesto to warm.
Step 6Plate the warm rice and top with the tofu and vegetables.
VARIATION: If you’re not a fan of sprouts or broccoli, swap them out for your favourite vegetables.
In terms of health benefits, extra virgin olive oil (EVOO) is hands down the superior oil option. Loaded with polyphenols and other phytochemicals, the wide-ranging health benefits, including heart, brain, and gut health, are supported by several trials. You can also cook with it, despite the myths. High-quality EVOO has a high smoke point (around 400°F/200°C), and research has shown that it’s comparatively stable during home cooking, thanks to its high antioxidant capacity, which protects the fat.
Recipe from Love Your Gut: Supercharge Your Digestive Health and Transform Your Well-Being from the Inside Out © Megan Rossi, 2019, 2021. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. ExperimentPublishing.com