Hands up if you agree sprouts are underrated! If you’ve got any leftover little green gems, this one’s for you…
7Plant
Points
Ingredients
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
Base
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
Method
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.
Cook the rice according to packet instructions.
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.
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.
Remove from the heat then add the tofu back in and stir in the pesto to warm.
Plate the warm rice and top with the pesto-coated tofu and vegetables.
Sign up for our free newsletter & gut health guide
Not sure where to start on your gut health transformation? Sign up for free and we’ll empower you every month with the latest educational blogs, gut-loving recipes, research updates and helpful resources delivered straight to your inbox. You’ll also receive a downloadable guide with an intro to gut science, practical advice and exclusive recipes. Lots of support and no spam.
Free 10-step guide to good gut health
Join our free community to get your gut health guide, along with monthly education, gut-loving recipes, research and resources. Lots of support and no spam. Plus now receive our 'lactose intolerance guide' as seen on This Morning.