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   ![Sautéed Brussels Sprouts and Broccolini with Pesto and Wild Rice](https://media.sheerluxe.com/tCTRoFoynwZiLH-qdSQQGtS9tLQ=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2021%2F03%2Fsauteed-brussell-sprout-traybake.png?itok=OR2mBV9P)

  

 

 



 

 

[Life](/life)

 /  29 March 2021  

#  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.  


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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 Ou*](https://www.theguthealthdoctor.com/love-your-gut/)t © Megan Rossi, 2019, 2021. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. [ExperimentPublishing.com](https://theexperimentpublishing.com)

 

 

 

 

  

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