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Sautéed brussels sprouts & tenderstem broccoli with pesto & wild rice

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

And if you're not yet convinced by Brussels sprouts.. give it a try and let me see if I can convert you. I promise sprouts don't have to be boring or bitter!

Such a quick and easy recipe, great for using up any leftovers and fighting food waste, as well as being full of prebiotics and boasting close to 8g of fibre per portion.

Dinner, Lunch

Overall rating | 1 Rating

Dr Megan Rossi's Brussels Sprouts & Tenderstem Broccoli with Pesto and Wild Rice recipe
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


Step 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.

Step 2

Cook the rice according to packet instructions.

Step 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.

Step 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.

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 pesto-coated tofu and vegetables.

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April 4, 2021 @ 9:25 am

Brussels are definitely underatated ;) so happy to hear you liked the recipe!


April 4, 2021 @ 9:54 pm

So good I made it two nights running. Love the pesto mix, you could throw this on anything and it would taste great! . Genius to use brussels they’re usually only remembered at Christmas and such a cheap healthy option.