Sautéed Brussels Sprouts and Broccolini with Pesto and Wild Rice

Whoever thinks greens means boring needs to try this. Full of prebiotics, this cruciferous duo is good enough to convert any anti-greens advocate. It also boasts close to 8 grams of fiber per portion and will have their GM singing out for seconds.

Serves

4

Total Time

20 Minutes

Ingredients

Pesto
40g of basil
2 tbsp of pine nuts
2 tbsp of chopped walnuts
60ml of extra virgin olive oil
2 tbsp of grated parmesan
1 garlic clove
Salt
Rice and Vegetables
150g of wild rice or grain(s) of choice
1 tbsp of extra-virgin olive oil
2 garlic cloves, chopped
280g of firm tofu, or protein of choice, cut into strips
250g of mushrooms, halved
200g of broccolini, quartered
125g of brussels sprouts, halved

Method

Step 1

To 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 2

To make the rice and vegetables, cook the rice according to the package instructions.

Step 3

Warm 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 4

Place the mushrooms, broccolini, sprouts, and 2 tablespoons water in the same pan. Sauté until tender, about 5 minutes.

Step 5

Remove from the heat, then add the tofu back in and stir in the pesto to warm.

Step 6

Plate 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

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