Brussels sprouts & tenderstem broccoli with pesto & wild rice

serves 4


Hands up if you agree sprouts are underrated! If you’ve got any leftover little green gems, this one’s for you…


Two plates with Brussels sprouts & tenderstem broccoli & wild rice, served with a small pot of pesto between them

7 Plant Points


Topper (pesto)

  • 40g basil, fresh
  • 2 tbsp pine nuts (20g)
  • 2 tbsp walnuts (20g)
  • 60ml extra virgin olive oil
  • 3 tsp parmesan (approx. 10g), grated
  • 1 clove of garlic
  • a pinch of salt, more to taste


  • 400g wild rice, or grain/s of choice, cooked (approx. 140g raw, or use pre-cooked grain)
  • 1 tbsp extra virgin olive oil
  • 2 cloves of garlic, chopped
  • 280g firm tofu, or protein of choice, cut into strips
  • 125g brussels sprouts, halved
  • 200g tenderstem broccoli, quartered
  • 250g mushrooms, halved


  1. Place all the pesto ingredients into a food processor and blitz roughly until combined to your preferred texture. You may need to scrape down any mixture that has risen up the sides a few times.
  2. Cook the rice according to packet instructions.
  3. Meanwhile, place a frying pan over a medium heat and add the oil and garlic from the base ingredients. Fry for 1–2 minutes, then add in the tofu (or protein of choice). Fry on both sides for 5 minutes, or until light brown.
  4. Remove from the frying pan, then, in the same pan, place the Brussels sprouts, broccoli, mushrooms, and a dash of water (approx. 30ml). Sauté until tender.
  5. Remove from the heat then add the tofu back in and stir in the pesto to warm.
  6. Plate the warm rice and top with the pesto-coated tofu and vegetables.


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